Loving the BITE: Quinoa-Black Bean Burgers Recipe
It was once known by Incan warriors for stamina and power. Today, Loving the Bike cyclists can reap the same benefits. Quinoa. If you don’t know what it is, don’t worry, you soon will. Don’t know how to pronounce it? No problem, we’ll get to that too.
For starters, it’s a grain-like seed that’s packed with protein, antioxidants, fiber, vitamins, and minerals. This week, vegetarians and meat-eaters can agree as we combine all the nutrition benefits of black beans AND quinoa to produce a delicious vegetarian burger that’s sure to deliver on taste and protein.
Recipe of the week: Quinoa-Black Bean Burgers Recipe
- 1 1/2 cups cooked quinoa (cooked with vegetable stock instead of water)*
- 1 tsp. olive oil
- 1 carrot, peeled and grated (or finely diced)
- 2 Tbs. onion, chopped
- 2 Tbs. ketchup
- 2 tsp. paprika
- 1 tsp. ground cumin
- 1 tsp. ground cinnamon
- 1 tsp. sea salt
- 1/2 tsp. cayenne pepper
- 1 (15 ounce) can black beans, rinsed and drained
- 1/2 cup panko (more as needed for texture)
- Olive oil (for pan frying)
- 1/4 cup Greek yogurt
- 2 Tbs. lime juice
- 1 Tbs. freshly chopped cilantro
- Small pinch ground black pepper
In a small bowl, mix the ketchup, paprika, ground cumin, cinnamon, sea salt and cayenne together. Set aside.
Pour the black beans, onions and carrots into a large bowl. Using two forks or a pastry blender, smash the black beans to break them up as much as possible. (You can also use a food processor for this.) Add in the ketchup and spice mixture and mix until well blended.
Fold in the cooked quinoa and the panko. Form the mixture into six patties. Heat 2 teaspoons olive oil in a large non-stick skillet. Add the patties and cook for 5-6 minutes on each side.
Mix the aioli ingredients together in a small bowl.
Serve burgers topped with aioli and other favorite burger toppers.
*How to soak and cook quinoa: Soak quinoa in water for 15 minutes (can soak for up to an hour). Then rinse with fresh water in a fine metal strainer or colander lined with cheesecloth. Next, add 1 part quinoa to 1 ¼ parts liquid (water or broth). Bring to a boil; then, cover and simmer on low for 30 and 35 minutes. Remove from heat and let set covered for an additional five minutes. Fluff and serve.
Just what is quinoa? The simple answer is it’s a pseudo-grain seed that’s closely related to vegetables like spinach and Swiss chard. Huh?
No matter its biological category, quinoa is a wonderful, complete nutrition, whole-food seed that’s packed with nutrients. Because of its texture and versatility, it’s often used in place of grains such as rice. Here’s what a little quinoa can do for you:
- Reduce migraines and headaches: Magnesium, found in quinoa, relaxes constricted blood vessels that contribute to migraines.
- Reduce risk of heart disease and high blood pressure: Along with reducing migraines, magnesium’s relaxation of blood vessels can reduce high blood pressure, ischemic heart disease and heart arrhythmias. Quinoa’s high level of antioxidants also reduces the ability of “bad cholesterol” to become oxidized and form plagues in arteries.
- Decrease oxidative stress and damage from free radicals: Quinoa is a very good source of another mineral, manganese. Manganese is a cofactor for an enzyme called superoxide dismutase which works as an antioxidant to protect the mitochondria of cells. How can this help cyclists? The mitochondria are responsible for much of the cells’ energy production – they are extremely important cellular components prone to oxidative damage in the absence of antioxidants.
- Provide fiber to decrease risk of heart disease, breast cancer, diabetes and intestinal issues: Quinoa is a good source of both soluble and insoluble fibers. Soluble fiber helps reduce bad cholesterol and spikes in blood sugar; and, it feeds healthy bacteria in the intestines. Insoluble fiber keeps the gut in shape and triggers hormonal responses that improve immune function and overall health.
- Supply lignans to protect against heart disease: Like flaxseeds, quinoa is a good source of lignans, a powerful phytonutrient. Lignans reduce our risk of hormone-dependent cancers and heart disease.
- Provide a gluten-free grain alternative: For cyclists going gluten-free, quinoa provides a grain-like food that’s completely wheat and gluten-free. It can be easily substituted for couscous, rice, and oats.
Pronounced keen-wah, quinoa can be your new favorite pseudo-grain seed. Eat it and get protein, whole-food carbs, vitamins, minerals, antioxidants, and fiber. Eat it and improve stamina and power just like an ancient Incan warrior…a peaceful one, of course.
Fuel Your Ride. Nourish Your Body.
Bottom Photo and Recipe c/o www.bakeyourday.net.