from www.eatingwell.com
These bean burgers will even please carnivores. The cornmeal coating gives a pleasant crunch and smoked paprika, cumin, cilantro, and guacamole add Southwestern flavor.
6 servings
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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
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PREPARATION
1. Bring water to a boil in a small saucepan.
2. 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.
3. 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.
4. 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.
5. 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.
To prepare guacamole:
1. Mash avocado with a potato masher or fork.
2. Stir in 2 tablespoons cilantro, lemon juice, 2 teaspoons onion, garlic, cayenne and 1/8 teaspoon salt.
3. Preheat oven to 200°F. 2Heat 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.
4. 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.
5. Serve the burgers on buns with lettuce, tomato and the guacamole.
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Tips & Notes
* 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).
3. Cook, stirring, until the vegetables are beginning to soften, 3 to 4 minutes.
4. 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.
5. 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.
6. 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.
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Nutrition
Per serving: 412 calories; 15 g fat (2 g sat, 9 g mono); 0 mg cholesterol; 60 g carbohydrates; 4 g added sugars; 14 g protein; 14 g fiber; 502 mg sodium; 764 mg potassium.
Nutrition Bonus: Folate (48% daily value), Magnesium (26% dv), Potassium (22% dv), Vitamin A (20% dv), Vitamin C (18% dv). 3 Carbohydrate Serving
Exchanges: 3 1/2 starch, 1 lean meat, 2 1/2 fat