Black Bean Quinoa Burgers
Friday | February 10, 2017
By Richard Harrison, iGenFIT
Just about everyone loves a good burger. Why wouldn’t you? It’s simple to make, doesn’t take much time, tastes delicious, and can be made with many different types of toppings, dressings, and sides. There are even alternatives to the traditional beef burger, like the turkey burger, one of the more popular burger alternatives.
Both the turkey burger and the beef burger contain trans-fat. No matter how lean the meat, there is almost always some trans-fat. Not all trans-fat is bad for you. Naturally occurring trans-fat, like that found in ground beef and ground turkey is generally good for you, since it is usually CLA (Conjugated Linoleic Acid), which can actually help your body burn fat. The difference in nutrition between the traditional and alternative burgers and the Black Bean Quinoa Burger (BBQB) is that you can make the BBQB to fit your macro and nutrient needs. Traditional and alternative burgers are limited with nutrient variation.
Black Bean Quinoa Burgers are a healthy alternative because you can modify the ingredients to provide you with a near perfect ratio of carbs, fats, and protein. I am not the creator of this burger, however, I have modified it to maximize its nutrition as an after-training meal. This burger’s nutrition provides a near-perfect ratio of nutrients, since you need to restore energy after a workout, so it can be eaten by itself to the desired number of servings to meet both macros and caloric intake. I’ve provided the nutrition below.
Per Serving: Calories: 202 | Fat (g): 4.9 | Carbs (g): 31.2 | Protein (g): 10.1
(Suggested Servings Per Person: 2)
1 can (15 oz.) Black Beans
1/4 cup Quinoa
1/2 cup Corn (canned or frozen)
1/2 cup Water
1/2 cup Bread Crumbs
1/4 cup Bell Peppers (diced)
2 tablespoons Onion (diced)
1 1/2 teaspoons Garlic Salt
3/4 teaspoon Ground Cumin
1 Large Egg
1 Large Egg White (raw)
3 teaspoons Olive Oil
2 teaspoons Crushed Black Pepper (optional)
- Bring the Quinoa and water to a boil in a medium saucepan. Reduce heat to simmer and cover. Stir occasionally for 15-20 minutes or until water has been completely absorbed.
- If using frozen corn, thaw in a cup of warm water.
- Open, drain, and rinse Black Beans. Mash Black beans in a mixing bowl, into a paste with a fork, leaving some of the beans whole.
- If not already prepared, wash and dice Bell Peppers and Onion.
- Mix corn, quinoa, bell peppers, onion, cumin, garlic salt, egg, and egg white into the mixing bowl with the mashed black beans. mix together with hands until ingredients are completely mixed.
- Form 5 even-sized balls and flatten.
- In a large frying pan, add the olive oil and set to medium temperature. Wait a few minutes to get the pan thoroughly warmed.
- Add patties and cook 2-3 minutes on each side or until browned.
- You can eat these in a bun, between Romaine lettuce, or plain. Add condiments and toppings as you see fit. **
** NOTE: Adding condiments and toppings will change the nutrition ratio, so be aware of what nutrients are contained within each addition to keep aligned with your macros and caloric intake.
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