Nick

Kara

6.23.2011

The black bean burger recipe & nutrition facts

Black Bean Burgers with Taste... Brought to you by Sarah

Ingredients
  • 1/3 c. quinoa
  • 2/3 c. vegetable stock
  • 1 c. dry whole wheat pasta (penne, rigatoni, macaroni, etc.)
  • One 14.5 oz. can black beans, drained and rinsed
  • 2 t. soy sauce
  • 2 t. vegan Worcestershire sauce - I didn't know this wasn't vegan and ended up using some ketchup, mustard and blackstrap molasses, ginger, onion powder and garlic powder aka N's homemade Worcestershire.
  • 2 T. minced onion
  • 1 t. minced garlic
  • 3 T. hummus
  • 2 t. lemon juice
  • 1 T. nutritional yeast
  • 4 whole wheat buns, split
  • lettuce, pickles, tomatoes and any other trimmings of your choice.
Instructions
  • Combine quinoa and vegetable broth in a small pot and bring to a boil.
  • Cover, lower heat and simmer for 10-15 minutes, until liquid is absorbed. Set aside.
  • In another small pot, bring several cups of water to a boil and add pasta. Cook pasta for 15-20 minutes. You want pasta to be overcooked as this starch will help hold the patties together.
  • When pasta is finished, drain and add with black beans, soy sauce, Worchestshire sauce, onion and garlic to a food processor or high speed blender and blend until mixture is almost smooth.
  • Add quinoa to mixture and stir until fully incorporated. Refrigerate for 30 minutes.
  • Meanwhile, in a small bowl, combine hummus, lemon juice and nutritional yeast.
  • Score bean mixture into four sections. Break each section into two, with one section being slightly larger.
  • You will probably want to spray your platter with cooking spray to prevent sticking.
  • Press the larger portion into a patty and top with approximately one tablespoon of the “cheese.”
  • Form the smaller portion into another smaller patty and place atop the “cheese,” sealing the edges.
  • Cook the patties over medium-high heat in a large skillet that has been sprayed with cooking spray. Cook for 6-7 minutes and then carefully flip,
  • cooking for another 4-5 minutes, until burger is browned and cooked through.
  • Serve burgers atop buns with trimmings of your choice.
Here's what I got for the nutritional facts: (estimate). Keep in mind these burgers are HUGE.
I made 5. You can also make sliders.

Calories: 195 (w/o Worcestershire and with the molasses in there too)
Sodium: 850mg (yikes)
Carbs: 37g
Fiber: 7.8g
Protein: 8.8g



Loaded with iron!

Here's the label for the whole recipe. I don't know how to break it down on the site to my serving sizes


If you break it into 10 smaller patties, here is the label:


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