This meat-free dish satisfies a serious hunger craving for a post workout meal. The patties are made with nutritious black beans, oats, and protein-packed quinoa. To infuse them with lots of flavor, we add chipotles in adobo and other southwestern spices. Store any leftover patties in the freezer so you can enjoy a delicious and healthy vegetarian meal any night of the week. To reduce some carbs or make it a lighter meal serve the burgers over lettuce with tomato, avocado, and the sauce on the side (instead of buns). Equally yummy.
1teaspoon olive oil
1small red onion, chopped
3cloves garlic, minced
2cans (15.5 ounces each) black beans, rinsed and drained
2tablespoons tomato paste
2/3cup cooked corn (fresh or canned)
1/4cup chopped cilantro
1tablespoon minced chipotles in adobo
1 1/2 teaspoons ground cumin
1cup rolled oats, ground into crumbs
1/2cup fat-free Greek yogurt
1teaspoon minced chipotles in adobo
1/2teaspoon adobo sauce
1/2teaspoon dijon mustard
6multigrain hamburger rolls
Lettuce, avocado slices, and tomatoes, for topping (optional)
Place the quinoa in a small saucepan along with 1 cup of water. Bring the water to a boil then reduce heat to medium low and cover the pan. Cook 10 to 15 minutes until the water is absorbed and quinoa is cooked. Remove from heat.
Heat the oil in a small sauté pan over medium heat and add the onion and garlic. Season them with a pinch of salt and sauté until onions are softened, 5 to 6 minutes. Place the mixture into a large bowl. Add approximately 1 1/2 cans of black beans to the bowl and, using a potato masher or fork, mash all of the ingredients together until a pasty mixture forms. Stir in the remaining beans along with the tomato paste, egg, corn, cilantro, chipotles, cumin, and 1/2 teaspoon salt. Stir in the cooked quinoa and ground oats until evenly distributed.
Form the mixture into 6 equal patties, compacting them well with your hands as you form them. Place the patties on a baking sheet, cover them with plastic wrap, and refrigerate for a few hours or overnight (preferred but not necessary).
To make the yogurt sauce, stir the yogurt, chipotles, adobo sauce, honey, and mustard together in a small bowl.
When ready to eat, preheat the oven to 400° F. Spray a baking sheet with nonstick cooking spray and place the patties on the sheet. Cook 10 to 12 minutes, until the patties are golden brown and crispy, then carefully flip them over and cook another 10 minutes. You can also fry the patties in a pan with a small amount of oil. Serve patties on the buns with the yogurt sauce and toppings of your choice.