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Bean Burger with Spicy Guacamole

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Eating Well had a bean burger recipe that sounded great! Had to post it. Haven’t tried it yet, but this sounds amazing!

And this is a pretty versatile recipe when you think about it. You can omit the guac and just use the bean burger or top with other things such as chili, other veggies, sauerkraut, etc.

Bean Burger with Spicy Guacamole

BEAN BURGERS WITH SPICY GUACAMOLE

  • 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
  1.  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.

6 Servings.

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).

Carbohydrate Servings: 3

Exchanges: 3 1/2 starch, 1 lean meat, 2 1/2 fat

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About Amy

Recently I came to an ugly realization–I am middle aged. I didn’t really think so but then I doubled my age and thought, “Hmmmm…some of people don’t live to that age. I must be middle age.” This epiphany came in the third quarter of my 39th year. So I am surviving middle age…it’s scary.

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