Recipe Makeover: The Ultimate Black Bean Burger
Black Bean-Quinoa Burger
Veggie burgers are, for many, the go-to low-fat option for dinner in a snap. The frozen-food aisle is packed with different varieties made from chickpeas, black beans, soy, and quinoa. But look beyond the main ingredient, and you'll find that most are highly processed, loaded with sodium, and made with a laundry list of ingredients (one popular brand tallied 38) that go well beyond veggies, including things like isolated proteins. They're usually quite small, too—about 2.5 ounces—leaving you hungry again in a few hours. Our mission? Use whole ingredients to create a simple, tasty homemade veggie burger with staying power.
Tip #1: Bind The Patty
Quinoa, a whole grain, has double the fiber and protein of breadcrumbs. Some gets cooked until fluffy, acting as a filler and binder, while the rest is left uncooked for added texture and crunch.
Tip #2: Roast Half The Beans
Roasting in the oven dries the beans out a bit; folding them in whole adds texture and helps keep the inside of the patty from getting mushy. Unsalted beans save up to 470mg sodium per serving.
Tip #3: Top with Guac
We skip the usual condiments and top our patty with a creamy avocado-tomatillo mixture. These fresh ingredients save 51 calories and 225mg sodium per burger over ketchup, mayo, and mustard.