Hey dudes! For those of you who don't include meat in your diets (and even those who do!) you've gotta try out our Black Bean & Quinoa Burgers! They're healthy, easy to make and more importantly, delicious!
1/2 C. (60g) Onion (finely diced)
1 large (42g) Jalapeño (seeded and finely diced)
1/2 t. Cumin
1 C. (86g) Carrot (finely shredded)
1 clove (15g) Garlic (minced) or 1 heaping T.
1 C. (173g) Quinoa (cooked)
1 15oz. (432g) Can Black Beans (drained & rinsed)
2T. (23g) Roasted Pepita seeds (minced) or Sunflower seeds
1T. (5ml) Worcestershire sauce
1/2 t. Salt
1/4 C. (15g) Bread Crumbs
1/4 C. (30g) Cheddar cheese (grated)
Drain and rinse your Black beans and set aside.
On medium heat, sauté your onion in the oil for one minute and add the
jalapeño, carrot and cumin. Stir often for another two to three
minutes. Turn off the heat and set aside to cool down.
In a bowl, mash your Black beans loosely. (You can still have some whole beans)
Now add your Quinoa and sautéed vegetables and mix well.
Add the rest of your ingredients....seeds, Worcestershire, salt, breadcrumbs and cheese (optional)
Stir it up well. You'll notice it becomes like a stiff dough.
Form into approximately Five 3/4 C. (141g) patties.
On medium heat, fry your patties for about 4 to 5 minutes and......
Flip! (Carefully, these have a softer texture than meat)
Fry another 4 to 5 minutes until heated through and golden brown.
Serve on your favorite bun with condiments or on a bed of lettuce.
B.U.F.F. stands for Better Understanding of Food & Fitness. And the dudes? Well, we're the ones who'll show you how to get it. Don't forget to check out our YouTube site at http://www.youtube.com/buffdudes and until next time Stay Buff!
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