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Bean Burgers with Spicy Guacamole




Source of Recipe


Life Script


Recipe Introduction


These bean burgers will even please carnivores. The cornmeal coating gives a pleasant crunch and smoked paprika, cumin, cilantro and guacamole add Southwestern flavor.


List of Ingredients




Bean Burgers with Spicy Guacamole



Burgers

* 1/2 cup water
* 1/4 cup quinoa, rinsed (see Note)
* 3 tablespoons extra-virgin olive oil, divided
* 1/2 cup chopped red onion
* 1 clove garlic, minced
* 2 1/2 cups cooked pinto beans, well drained (see Tip)
* 1 teaspoon smoked paprika
* 1/2 teaspoon ground toasted cumin seeds (see Tip)
* 3 tablespoons chopped fresh cilantro
* 3 tablespoons cornmeal, plus 1/3 cup for coating burgers
* 1/2 teaspoon salt
* Freshly ground pepper to taste
* 6 whole-wheat hamburger buns, toasted
* 6 lettuce leaves
* 6 tomato slices

Guacamole

* 1 ripe avocado
* 2 tablespoons finely chopped fresh cilantro
* 1 tablespoon lemon juice
* 2 teaspoons finely chopped red onion
* 1 clove garlic, minced
* 1/8 teaspoon cayenne pepper, or more to taste
* 1/8 teaspoon salt

Recipe





1. Bring water to a boil in a small saucepan. Add quinoa and return to a boil. Reduce to a low simmer, cover and cook until the water has been absorbed, about 10 minutes. Uncover and let stand.

2. Heat 1 tablespoon oil in a medium skillet over medium heat. Add 1/2 cup onion and garlic and cook, stirring occasionally, until soft and fragrant, about 3 minutes. Add beans, paprika and ground cumin and mash the beans to a smooth paste with a potato masher or fork. Transfer the mixture to a bowl and let cool slightly. Add the quinoa, 3 tablespoons cilantro, 3 tablespoons cornmeal, 1/2 teaspoon salt and pepper; stir to combine.

3. Form the bean mash into 6 patties. Coat them evenly with the remaining 1/3 cup cornmeal and transfer to a baking sheet. Refrigerate for 20 minutes.

4. To prepare guacamole: Mash avocado with a potato masher or fork. Stir in 2 tablespoons cilantro, lemon juice, 2 teaspoons onion, garlic, cayenne and 1/8 teaspoon salt.

5. Preheat oven to 200°F.

6. Heat 1 tablespoon oil in a large cast-iron (or similar heavy) skillet over medium-high heat. Reduce heat to medium and cook 3 burgers until heated through and brown and crisp on both sides, 2 to 4 minutes per side. Transfer to the oven to keep warm. Cook the remaining 3 burgers with the remaining 1 tablespoon oil, reducing the heat as necessary to prevent overbrowning. Serve the burgers on buns with lettuce, tomato and the guacamole.

Tip: Toast cumin seeds in a small skillet over medium heat, stirring occasionally, until very fragrant, 2 to 5 minutes. Let cool. Grind into a powder in a spice mill or blender.

Ingredient Note: Quinoa is a delicately flavored, protein-rich grain. Rinsing removes any residue of saponin, quinoa’s natural, bitter protective covering. Find it in natural-foods stores and the natural-foods sections of many supermarkets.

Tip: How to Cook a Pot of Beans

1. Pick over 1 pound dry beans to remove any pebbles or broken beans and rinse well under cold water. Place in a large bowl, cover with 3 inches of cold water and soak for 4 to 24 hours.

2. When you’re ready to cook the beans, heat 3 tablespoons extra-virgin olive oil in a large saucepan over medium heat. Add 1 small chopped onion, 2 to 3 chopped garlic cloves and 1 chopped celery stalk (optional). Cook, stirring, until the vegetables are beginning to soften, 3 to 4 minutes. Drain the beans and add to the pan. Add enough cold water to cover the beans by 1 inch. Bring to a boil and boil for 5 minutes. Lower the heat to a bare simmer, partially cover and cook, stirring occasionally, until tender, 20 minutes to 3 hours, depending on the freshness of the beans. If at any time the liquid level drops below the beans, add 1 cup hot water. When the beans are nearly soft, stir in 1 to 1 1/2 teaspoons salt. (Do not drain: beans are best stored in their cooking liquid and the liquid can be used in some recipes.)

Makes about 6 cups.


Calories 412 kcal
Calories From Protein -
Calories From Carbs -
Calories From Fat -
Carbohydrates 60 g
Dietary Fiber 14 g
Fat 15 g
Saturated Fat 2 g
Monosaturated Fat -
Polysaturated Fat -
Protein 14 g
Potassium 764 mg
Sodium 502 mg
Iron -
Cholesterol 0 mg