Black Bean Chili Burgers Recipe
Yield: 6 ServingsRecipe by luhu.jp
Ingredients:
1 cup: -Water,
1/2 cup: Quinoa, rinsed
2 cup: Black bean flakes,
1 1/2 cup: -Boiling water,
2 tsp: Chili powder,
1 tsp: Ground cumin,
1/2 cup: Fresh cilantro, chopped
2: Green onions, chopped
1/2 cup: Red bell pepper, chopped
1/2 cup: Plain bread crumbs,
3/4 tsp: Salt,
2 tsp: Vegetable oil,
OPTIONAL GARNISHES
2 cup: Lettuce, shredded
1 cup: Grated lo-fat cheddar cheese OR cheddar-style soy cheese,
1/2 cup: Nonfat sour cream,
1 cup: Bottled salsa,
Avocado, diced
Ripe olives, sliced
Green onions, chopped
Directions:
Bring 1 cup water to a boil in a small saucepan. Add quinoa, cover
and simmer 15 minutes.
Place black bean flakes in a medium-sized bowl. Stir in boiling
water. Cover and let stand 5 minutes.
Combine 1/2 cup cooked quinoa with black beans, chili powder, cumin,
cilantro, green onions, red bell pepper, bread crumbs and salt. Mix
well. Lightly flour hands and divide mixture into six equal balls.
Flatten each ball into a 1/4-inch-thick cake.
Heat oil in a nonstick skillet. Cook each bean cake about 2 minutes
each side. Serve topped with lettuce, cheese, nonfat sour cream,
salsa and other garnishes, as desired.
Calories per serving: 168 Grams of fat: 3 Percent fat calories: 16
Cholesterol: 0 mg Grams of fiber: 5.2
Source: Delicious! magazine - May/June 1993 Typed for you by Karen
Mintzias
Source from luhu.jp
and simmer 15 minutes.
Place black bean flakes in a medium-sized bowl. Stir in boiling
water. Cover and let stand 5 minutes.
Combine 1/2 cup cooked quinoa with black beans, chili powder, cumin,
cilantro, green onions, red bell pepper, bread crumbs and salt. Mix
well. Lightly flour hands and divide mixture into six equal balls.
Flatten each ball into a 1/4-inch-thick cake.
Heat oil in a nonstick skillet. Cook each bean cake about 2 minutes
each side. Serve topped with lettuce, cheese, nonfat sour cream,
salsa and other garnishes, as desired.
Calories per serving: 168 Grams of fat: 3 Percent fat calories: 16
Cholesterol: 0 mg Grams of fiber: 5.2
Source: Delicious! magazine - May/June 1993 Typed for you by Karen
Mintzias
Source from luhu.jp