Tuesday, June 18, 2013

Vegetarian Quinoa Black Bean Burgers and The Health Benefits of Quinoa

The 30 day mark is approaching for the 90 Day Weight Loss Challenge!  I'm down a few more pounds and feeling much better about my energy levels.  It is a work in progress darlings!  My family has been getting really excited about quinoa! Even Ace, who doesn't really like to try new things has been fully converted to this lovely grain.  Today I taught a gluten free class on cooking with quinoa and amaranth and this new recipes has become a much requested meal around here. We first talked about cooking this amazing grain on the blog with the full Quinoa Cookery 101 Post

Great  Health Benefits of Quinoa
 adapted from the  Article by Julie Wilcox, Forbes
  • Complete Protein! Quinoa  is a complete protein containing all nine essential amino acids.
  • Fiber! Quinoa contains almost twice as much fiber as most other grains. 
  •  Contains Iron. Iron helps keep our red blood cells healthy and is the basis of hemoglobin formation. 
  • Contains lysine. Lysine is mainly essential for tissue growth and repair.

  • Rich in magnesium. Magnesium helps to relax blood vessels, may reduce type 2 diabetes because it promotes good blood sugar levels. Benefits of magnesium include transmission of nerve impulses, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth.
  •  High in Riboflavin (B2). B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.
  •  High content of manganese. Manganese is an antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals.
Normally we just use quinoa instead of rice and boost our fiber and protein as well as getting a really cool different texture.  I think it might be one of my all-time favo-rageous  friends.  

The quinoa black bean burgers have a really beefy texture and are full of flavor. My husband asks for them often and we especially love them drizzled with hot sauce, barbecue sauce, or homemade ketchup.  The use of the quick cook blackbeans makes them come together fast. I cook the quinoa and the black beans together on the stove and they are both ready to make into patties in as little as 20 minutes.  You can easily double or triple the recipe and make the patties ahead of time for keeping on-hand in the freezer for fast and easy meals as well. 

Tess Quinoa Black Bean Burgers 
¼ cup  organic quinoa, pre-rinsed*
1 3/4 cup water
½ cup gluten free breadcrumbs
¼ cup minced bell peppers
2T minced onion
1 clove garlic, minced

Bring the quinoa, beans and water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until the quinoa is tender and the water has been absorbed, about 15 to 20 minutes. Roughly mash the black beans with a fork leaving some whole black beans in a paste-like mixture. Add all remaining ingredients and mash well with your hands. Form the black bean mixture into 5 patties. Heat a large non-stick skillet. Cook the patties until heated through, 2 to 3 minutes per side.

Nutritional Information: 
Recipe yields 5 patties. Serving size one patty. 
132 calories, 5 g fiber, 19 carbohydrate, 3 g fat, 7 g protein

*Note: Quinoa needs to be pre-rinsed to remove the natural saponin on the grain.
** If you don't have egg crystals, whole egg may be added, but reduce water by 1/4 cup. 

Serve with any side dish you love. May I suggest Cuban Grilled Sweet Potato Salad with Pineapple and Jicama

There you go my darlings! Happy and healthy ideas for a wonderful summer dish. Keep going with the weight loss challenge and eating well. Xoxo!

Always My Very Best,
Your Friend Chef Tess


emmers said...

These sound delicious! Would there be a texture issue if I substituted oat flour for the gf bread crumbs? And would I need to adjust the water at all if I used already cooked black beans instead of the quick-cook ones? These burgers sound fantastic! AND healthy :) Thanks so much!

Chef Tess said...

Use 1/4 cup of oat flour and yes, you can use cooked black beans, 1 cup total, slightly mashed. Love you!!