Healthy Lifestyle Diets Healthy Vegetarian Recipes Healthy Vegetarian Dinner Recipes Healthy Vegetarian Burger Recipes Bean Burgers with Spicy Guacamole 3.5 (4) 4 Reviews These bean burgers will even please carnivores. The cornmeal coating gives a pleasant crunch and smoked paprika, cumin, cilantro and guacamole add Southwestern flavor. By Vanessa Barrington Updated on July 10, 2019 Print Share Share Tweet Pin Email Cook Time: 50 mins Total Time: 50 mins Servings: 6 Yield: 6 servings Nutrition Profile: Dairy-Free Diabetes Appropriate Healthy Aging Healthy Pregnancy Heart Healthy High Blood Pressure High Fiber Low Sodium Low-Calorie Vegan Vegetarian Jump to Nutrition Facts Ingredients ½ cup water 1/4 cup quinoa, rinsed (see Note) 3 tablespoons extra-virgin olive oil, divided ½ cup chopped red onion 1 clove garlic, minced 2 1/2 cups cooked pinto beans, well drained (see Tip) 1 teaspoon smoked paprika ½ teaspoon ground toasted cumin seeds (see Tip) 3 tablespoons chopped fresh cilantro 3 tablespoons cornmeal, plus 1/3 cup for coating burgers ½ teaspoon salt Freshly ground pepper to taste 6 whole-wheat hamburger buns, toasted 6 lettuce leaves 6 tomato slices 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 ⅛ teaspoon salt Directions 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. 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. 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: 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. Preheat oven to 200 degrees F. 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. Tips 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 li Makes about 6 cups. Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use. Print Nutrition Facts (per serving) 414 Calories 15g Fat 60g Carbs 14g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 6 Calories 414 % Daily Value * Total Carbohydrate 60g 22% Dietary Fiber 15g 52% Total Sugars 6g Added Sugars 4g 8% Protein 14g 28% Total Fat 15g 20% Saturated Fat 2g 11% Vitamin A 980IU 20% Vitamin C 10mg 11% Folate 199mcg 50% Sodium 528mg 23% Calcium 103mg 8% Iron 4mg 19% Magnesium 105mg 25% Potassium 774mg 16% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved