Recipe

Bean Burgers and Sweet Potato Fries

developed by Church Health Center Wellness

 

Bean Burgers

These burgers are great topped with guacamole. Ingredient Note: Quinoa is a delicately flavored, protein-rich whole grain. Rinsing removes any residue of saponin, quinoa’s natural, bitter protective covering. Find it in natural-foods stores and the natural-foods sections of many supermarkets. They cook up quickly in around 10 minutes, which makes it quick and easy to incorporate a whole grain into your meal.

Total Time: 50 minutes
Makes 6 burgers
Serving Size: 1 burger
Nutrition Facts (per serving- without bun): Calories: 233; Total Fat: 8 grams; Sodium: 198 mg; Carbohydrate: 33 grams; Fiber: 8 grams; Protein: 8.5 grams;

Ingredients:

  • ½ cup water
  • ¼ cup quinoa, rinsed
  • 3 tablespoons extra-virgin olive oil, divided
  • ½ cup chopped red onion
  • 1 clove garlic, minced
  • 2 ½ cups cooked pinto beans, well drained
  • 1 teaspoon smoked paprika
  • ½ teaspoon cumin
  • 3 tablespoons chopped fresh cilantro
  • 3 tablespoons cornmeal, plus 1/3 cup for coating burgers
  • ½ teaspoon salt
  • Freshly ground pepper to taste
  • 6 whole-wheat hamburger buns, toasted
  • 6 lettuce leaves
  • 6 tomato slices

Directions:

  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 of olive 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 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, 1/2 teaspoon salt and pepper; stir to combine.
  3. Form the bean mash into 6 patties. Coat them evenly with the remaining 1/3 cup cornmeal and transfer to a baking sheet. Refrigerate for 20 minutes.
  4. Preheat oven to 200°F.
  5. Heat 1 tablespoon oil in a large cast-iron (or similar heavy) 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.
  6. Serve the burgers on buns with lettuce & tomato.

Sweet Potato Fries

Serving size: 1/12 tray
Nutrition Facts (per serving): Calories: 77; Total Fat: 4.5 grams; Sodium: 105 mg; Carbohydrate: 9 grams; Fiber: 1 gram; Protein: 0.6 gram

Ingredients:

  • 4 large sweet potatoes, cut into thin strips
  • ¼ cup canola oil
  • 1/2 teaspoon salt
  • 1/4th teaspoon cayenne pepper
  • 2 tablespoons spoonable sugar substitute

Directions:

  1. Heat oven to 375 degrees. Spray a cookie sheet with nonstick spray.
  2. Mix potatoes, oil and salt in a large bowl. Spread on prepared cookie sheet.
  3. Bake for 35 minutes or until desired crispness.
  4. In a small bowl, blend sugar substitute and cayenne pepper. Sprinkle over cooked sweet potatoes.

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