1 med/lg onion, chopped
2-4 cloves garlic, minced
1 sm green bell pepper, chopped
1 med/lg carrot (or 2 smaller ones), diced
1 lg stalk celery, diced
2 cans/cups black beans, rinsed
1/4 – 1/2 c cilantro, chopped
2 TBSP salsa
1/2 c quinoa flakes (or sub old-fashioned oats or other grain flake)
2 tsp cummin
1 TBSP chilli powder
1 TBSP soy sauce
Salt & Pepper
Saute onions and garlic in a little EVOO (1 tsp should be enough), cooking spray, or veggie broth or water (about 1 TBSP) until translucent – about 5 minutes. Add green bell pepper, carrots, and celery, and cook until tender – about 10 more minutes. (Covering the pan with a lid with help create steam, increasing the cooking speed of the harder veggies and maintaining moisture) Once tender, add 1/2 to 3/4 of the beans, cummin, chilli powder, salt, and pepper. Stir through and move from heat. Mash mixture with a potato masher until thick paste forms.
Scoop paste mixture into a bowl. Add salsa, cilantro, soy sauce, and quinoa flakes. Stir. If mixture is too sticky to handle (should easily form a ball without sticking to your hands in globs), add more quinoa flakes (1 TBSP at a time).
Scoop giant spoonfuls of mixture into your hands and roll into a ball (or press into a form to make perfectly shaped burgers). Place burger balls in large pan and lightly press into patty shape. Cook until crust forms on burger, then flip until crust forms on other side. TIP: Cover burger pan with a lid to maintain moisture.
Nutritional Info: Servings Per Recipe: 5, Calories: 144.2, Total Fat: 1.8 g, Cholesterol: 0.0 mg, Sodium: 193.3 mg, Total Carbs: 25.2 g, Dietary Fiber: 6.6 g, Protein: 7.4 g