Makes: 6 servings
Lively time: 50 minutes Whole: 50 minutes
The cornmeal coating creates a pleasing crunch, and smoked paprika, cumin, coriander, and guacamole add a Southwestern taste.
- ½ cup of water
- ¼ cup quinoa, rinsed (see Observe, left)
- 3 tablespoons extra-virgin olive oil, divided
- ½ cup chopped purple onion
- 1 clove garlic, minced
- 2½ cups cooked pinto beans, well-drained
- 1 teaspoon smoked paprika
- ½ teaspoon floor toasted cumin seeds (see Tip, left)
- 3 tablespoons chopped contemporary cilantro
- 3 tablespoons cornmeal, plus 1/a cup Freshly floor pepper to style
- 6 whole-wheat hamburger buns, toasted
- 6 lettuce leaves
- 6 tomato slices Guacamole
- 1 ripe avocado
- 2 tablespoons finely chopped contemporary cilantro
- 1 tablespoon lemon juice
- 2 teaspoons finely chopped purple onion
- 1 clove garlic, minced
- 1/a teaspoon cayenne pepper, or extra
- to style
- 1/a teaspoon salt
1.Boil water in a small quantity. Add quinoa and return to a boil. Scale back to a low simmer, cowl and cook dinner till the water has been absorbed about 1 0 minutes. Uncover and let stand.
2.Warmth 1 tablespoon of oil in a medium skillet over medium warmth. Add ½ cup onion and garlic and cook dinner, stirring often, till tender and aromatic, about 3 minutes. Add beans, paprika and floor cumin and mash the beans right into a easy dough utilizing a potato masher or fork. Switch the combination to a bowl and let it cool barely. Add the quinoa, 3 deskspoons cilantro, 3 tablespoons cornmeal, ½ teaspoon salt and pepper; stir to mix.
3.Kind the bean mash into 6 patties. Coat them evenly with the remaining 1/s cup cornmeal and switch to a baking sheet. Refrigerate for 20 minutes.
4.To arrange guacamole: Mash avocado with a potato masher or fork. Stir in 2 deskspoons cilantro, lemon juice, 2 teaspoons onion, garlic, cayenne and 1/a teaspoon salt.
5.Preheat oven to 200° F.
6.Warmth 1 tablespoon oil in a big cast-iron (or comparable heavy) skillet over medium-high warmth. Scale back the warmth to medium and cook dinner 3 burgers till totally heated and browned and crunchy on each side, 2 to 4 minutes per aspect. Switch it to the oven to maintain heat. Prepare dinner the remaining three burgers with the remaining spoonful of oil, lowering the warmth as mandatory to forestall over-browning. Serve the burgers on bread with lettuce, tomatoes and guacamole.
Per serving: 416 energy; 15 g fats (2 g sat, 9 g mono); O mg ldl cholesterol; 60 g carbohydrate; 4 g added sugars; 14 g protein; 15 g fibre; 476 mg sodium; 778 mg potassium.
Vitamin bonus: Folate (50% day by day worth), Magnesium (26% dv), Potassium (22% dv), Iron & Vitamin A (20% dv), Vitamin C (17percentdv).
Carbohydrate Servings: 3½
Exchanges: 3½ starch, 1 lean meat, 2½ fats