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Bean Burgers with Spicy Guacamole

 
Serves: 6
Ingredients
  • ½ cup water
  • ¼ cup quinoa, rinsed
  • 3 tablespoons extra-virgin olive oil, divided
  • ½ cup chopped red onion
  • 1 clove garlic, minced
  • 2½ cups cooked pinto beans, well drained
  • 1 teaspoon smoked paprika
  • ½ teaspoon ground toasted cumin seeds
  • 3 tablespoons chopped fresh cilantro
  • 3 tablespoons cornmeal, plus ⅓ cup for coating burgers
  • ½ teaspoon sea salt
  • Freshly ground pepper to taste
  • 6 whole-wheat hamburger buns, toasted
  • 6 lettuce leaves
  • 6 tomato slices
  • Guacamole
  • 1 ripe avocado
  • 2 tablespoons finely chopped fresh cilantro
  • 1 tablespoon fresh lemon juice
  • 2 teaspoons finely chopped red onion
  • 1 clove garlic, minced
  • ⅛ teaspoon cayenne pepper, or more to taste
  • ⅛ teaspoon sea salt
Instructions
  1. Bring water to a boil in a small saucepan. Add quinoa and return to a boil. Reduce to a low simmer, cover and cook until the water has been absorbed, about 10 minutes. Uncover and let stand.
  2. Heat 1 tablespoon oil in a medium skillet over medium heat. Add ½ cup onion and garlic and cook, stirring occasionally, until soft and fragrant, about 3 minutes. Add beans, paprika and ground cumin and mash the beans to a smooth paste with a potato masher or fork. Transfer the mixture to a bowl and let cool slightly. Add the quinoa, 3 tablespoons cilantro, 3 tablespoons cornmeal, ½ teaspoon salt and pepper; stir to combine.
  3. Form the bean mash into 6 patties. Coat them evenly with the remaining ⅓ cup cornmeal and transfer to a baking sheet. Refrigerate for 20 minutes.
  4. To prepare guacamole: Mash avocado with a potato masher or fork. Stir in 2 tablespoons cilantro, lemon juice, 2 teaspoons onion, garlic, cayenne and ⅛ teaspoon salt.
  5. Preheat oven to 200°F.
  6. Heat 1 tablespoon oil in a large skillet over medium-high heat. Reduce heat to medium and cook 3 burgers until heated through and brown and crisp on both sides, 2 to 4 minutes per side. Transfer to the oven to keep warm. Cook the remaining 3 burgers with the remaining 1 tablespoon oil, reducing the heat as necessary to prevent overbrowning. Serve the burgers on buns with lettuce, tomato and the guacamole.
Nutrition Information
Calories: 412 Fat: 15 g Carbohydrates: 60 g Sodium: 502 mg Fiber: 14 g Protein: 14 g
 

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