Black Bean Quinoa Burgers

Ingredients

• 345 gcanned black beans, low sodium, drained and rinsed, drained, rinsed and patted dry
• 60 gdry quinoa, dry
• 1large egg
• 40 glarge-flake rolled oats, blitzed into crumbs
• ½medium red onion, finely diced
• ½red bell pepper, finely diced
• 1½ tspground cumin
• 1¼ tspsmoked paprika
• ¾ tspgarlic powder
• ¼ tspsalt
• 4whole wheat English muffins, or burger buns
• 1medium tomato, sliced
• 40 gromaine lettuce, chopped
• 60 gplain 0% Greek yogurt
• 4 tbspsalsa

Method

1. Rinse the quinoa and cook it in 180 ml (3/4 cup) of water: bring to a boil over high heat, cover and simmer on low for 15 minutes. Spread on a plate to cool.

   15 min timer

2. Preheat the oven to 200°C (400°F) with a rack in the centre and line a baking tray with parchment paper. Spray the parchment lightly.

3. Pat the drained beans very dry with paper towel; wet beans make soft burgers. Blitz the oats into crumbs in a blender.

4. In a bowl, mash the beans with a fork or potato masher, leaving some texture, then mix in the cooled quinoa, egg, oat crumbs, red onion, red pepper, cumin, smoked paprika, garlic powder and salt.

5. Shape into four patties about 2 cm (3/4 inch) thick, pressing firmly, and place on the tray. Chill 10 minutes if they feel soft.

6. Bake for 10 minutes, flip carefully with a spatula and bake another 10 minutes, until firm and crisp at the edges.

   20 min timer

7. Toast the English muffins or buns and serve the burgers with lettuce, tomato, Greek yogurt and salsa.

Storing and reheating

Cooked patties keep 4 days or 3 months frozen.