Black bean burgers with quinoa
this recipe is for 4 people
Eating meat every day is not that common anymore. That’s why it’s nice to have some variety with meat substitutes. This black bean burger with quinoa is a delicious twist on a hamburger and even tastes a bit like meat. Perfect for when you fancy some comfort food over the weekend.
INGREDIENTS:
Burger:60g quinoa
30g rolled oats
250g black beans
1 clove of garlic (sliced)
2 shallots (sliced)
1 chilli pepper (sliced)
1 teaspoon Lebanese spice mix
1 teaspoon ground cayenne pepper
1 teaspoon paprika
2 tablespoons soy sauce
Pinch of salt
Pinch of pepper
Yoghurt sauce
4 tablespoons of 0% fat Greek yogurt
75g of feta cheese
1 small bunch of parsley
1 tablespoon olive oil
Pinch of salt
Pinch of pepper
Pinch of pepper
Yoghurt sauce
4 tablespoons of 0% fat Greek yogurt
75g of feta cheese
1 small bunch of parsley
1 tablespoon olive oil
Pinch of salt
Pinch of pepper
On the side
4 burger buns
Avocado
Cucumber
Tortilla chips
What you’ll need
Baking pan
Food processor
Blender
Oven
4 burger buns
Avocado
Cucumber
Tortilla chips
What you’ll need
Baking pan
Food processor
Blender
Oven
PREPARATION:
1) Preheat the oven to 190 degrees. Meanwhile, cook the quinoa according to the packet instructions. When the quinoa has boiled, drain in a sieve and make sure to squeeze all the excess water out with a spoon.2) Now it’s time to make the yoghurt sauce. Put all the ingredients for the sauce in a blender and whizz. Then put it in a sealed container and refrigerate until needed.
3) Heat some oil in a pan and fry the shallots, chilli, and garlic. When they’re done, put them in a food processor with the cooked quinoa and black beans. Add two tablespoons of soy sauce, the Lebanese spice mix, paprika, and cayenne pepper, and blend until smooth.
4) When everything is mixed, stir in the oats, salt, and pepper with a spatula. The structure should be firm - if it’s too wet or crumbly, you can add more oats until it’s easy to shape in to a burger.
5) Now it's time to get your hands dirty! Make four large burgers with your hands and place them on a baking tray lined with baking parchment. Give them a little squish until they’re the perfect size for you.
6) Put the burgers in the oven for 20 minutes. After 20 minutes, change the oven setting to grill and cook the burgers for another 10 minutes.
7) Your burgers are ready! Serve them on a burger bun, with some avocado, cucumber, the yoghurt sauce, and some tortilla chips.
