Quinoa Pinto Bean Burger

Since it is National Mediterranean Diet Month, I decided to test out a new recipe for a quinoa pinto bean burger.  Let me tell you, it did not disappoint.  The Mediterranean diet is based more on fruits, veggies and whole grains.  This burger incorporates beans and whole grains with some veggies on the side.  It was delicious, flavorful, easy, and satisfying.  I served the burger on a small whole wheat bun, with baby spinach and red onion slices on the bottom and tomato slices, fresh mashed avocado, and a sprig of cilantro on top.  My taste buds were dancing with every bite!

This burger is a great way to introduce more plant-based protein into your diet via the pinto beans and quinoa.  Get even more fiber by adding veggie fixings such as the baby spinach, red onion, tomatoes and fresh mashed avocado.  By eating more plant-based protein foods, over time you will increase your dietary fiber intake which can help to reduce your bad cholesterol levels.  Also by eating more fiber, you help to keep your blood sugars more stable which helps to improve mood and decrease cravings for sweets.

Check out the recipe for the burger below.  Bon appetite!

Quinoa Pinto Bean Burger

Makes about 8 patties

Ingredients:

• 2 (16 ounce) cans pinto beans
• 1 tsp. ground cumin
• 1/2 tsp. ground coriander
• 1/4 tsp. cayenne pepper powder
• 2 large carrots, peeled and grated
• 1/2 cup minced onion
• 1 egg + 2 egg whites
• 1 tsp. sea salt
• 1/2 tsp. fresh ground pepper
• 1 Tbsp. whole wheat flour
• 1/2 cup whole wheat panko crumbs
• 1 cup red quinoa (or any other color quinoa)
• 3 Tbsp. olive oil

Preparation:

1. Drain and rinse the canned beans.
2. Cook the drained beans in water over medium heat for 15 minutes.  Drain well and set aside.
3. Place 1/2 of the beans in a food processor and pulse until coarsely chopped.
4. Add cumin, coriander and cayenne to the bean mixture and pulse until blended through.
5. Add the grated carrots, minced onion, egg and egg whites and pulse until mixed.  Note: the mixture will not be smooth
6. Place the bean mixture into a large bowl and add the salt, pepper, flour, bread crumbs, quinoa, and remaining beans. Combine with a wooden spoon until everything is mixed through evenly
7. Form into patties (mixture should make about 8 (2.5 inch) diameter patties)
8. Refrigerate patties for at least 1 hour prior to cooking to help them “set” and not crumble.  Can be placed in fridge over night
9. Cook the burgers in a large skillet with olive oil over medium high heat.  Cook each side for 4 minutes.
10. Remove cooked burgers from skillet and serve with veggies fixings of choice immediately.

Enjoy!