Bean Burgers with Spicy Guacamole

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

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Cook Time:
50 mins
Total Time:
50 mins
Servings:
6
Yield:
6 servings

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

  • teaspoon salt

Directions

  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 degrees 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.

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.

Nutrition Facts (per serving)

414 Calories
15g Fat
60g Carbs
14g Protein
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.

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