Recipe

Bean Burgers with Spicy Guacamole

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Recipe Information

Total Time: 50 minutes
Servings: 6

Crunchy cornmeal on the outside and Southwestern flavors on the inside, these bean burgers please all kinds of eaters.

Ingredients

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
  • 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

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

Preparation

  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°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 & Notes

  • 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.
  • Quinoa is a delicately flavored, protein-rich grain. Rinsing removes any residue of saponin, quinoa's natural, bitter protective covering.

Nutritional Information

Calories: 412, Carbohydrates: 60 g., Fat: 15 mg., Saturated Fat: 2 mg., Monounsaturated Fat: 9 mg., Protein: 14 mg., Cholesterol: 0 g., Fiber: 14 g., Postassium: mg., Sodium: 502 mg., Added Sugars: 4 mg.