Cajun black bean burger

Name: Healthy vegetarian burger recipe
Yield: 4
Ingredients: 1/3 cup (130g) red quinoa; 2 x 400g cans black beans, rinsed, drained; 2 cups (320g) sunflower seeds, toasted; 3 garlic cloves, crushed; 2/3 cup flat-leaf parsley, finely chopped; 2/3 cup (30g) panko breadcrumbs; 1 tsp smoked paprika; ½ tsp cayenne pepper; 2 tsp dried oregano; 1 tsp instant coffee; 2 tbs brown sugar; 2 eggs, lightly beaten; 1 avocado; 1/3 cup (85g) sour cream; ¼ cup (60g) pickled jalapeños, chopped; ½ small pineapple, thinly sliced into 5mm-thick slices; 1 tbs extra virgin olive oil; 4 large burger buns, halved horizontally; 1 cup (80g) green cabbage, thinly sliced; Kewpie mayonnaise, to serve; 1 white onion, sliced into rounds; 2 tsp caster sugar; cup (80ml) pickling liquid from pickled jalapeños

1 rating

https://healthimprovements.info/recipes/healthy-vegetarian-burger-recipe/odw0hj1l

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by Jessica Brook

Jan 11, 2020

The patties can happily be made a day ahead and refrigerated overnight.

1/3 cup (130g) red quinoa
2 x 400g cans black beans, rinsed, drained
2 cups (320g) sunflower seeds, toasted
3 garlic cloves, crushed
2/3 cup flat-leaf parsley, finely chopped
2/3 cup (30g) panko breadcrumbs
1 tsp smoked paprika
½ tsp cayenne pepper
2 tsp dried oregano
1 tsp instant coffee
2 tbs brown sugar
2 eggs, lightly beaten
1 avocado
1/3 cup (85g) sour cream
¼ cup (60g) pickled jalapeños, chopped
½ small pineapple, thinly sliced into 5mm-thick slices
1 tbs extra virgin olive oil
4 large burger buns, halved horizontally
1 cup (80g) green cabbage, thinly sliced
Kewpie mayonnaise, to serve

Jalapeño pickled onion

1 white onion, sliced into rounds
2 tsp caster sugar
cup (80ml) pickling liquid from pickled jalapeños

Method

1.

Rinse quinoa under cold running water, then place in a saucepan. Add 1 cup water, bring to the boil, then reduce heat to medium-low, cover and cook for 8-10 minutes until tender. Drain.
2.

Blitz beans, sunflower seeds and garlic in a food processor until finely chopped. Place in a bowl and add quinoa, parsley, panko, paprika, cayenne, oregano, coffee, sugar and egg. Season, mix well, divide mixture into 4 and shape into patties. Refrigerate for 30 minutes to firm up.
3.

For jalapeño pickled onion, place onion in a small bowl. Sprinkle with sugar and 1 tsp salt flakes and gently toss to combine. Add jalapeño pickling liquid, mix to combine and set aside to pickle.
4.

Meanwhille, place avocado, sour cream and jalapeño in a small bowl. Season and mash with a fork. Set aside.
5.

Heat a barbecue or chargrill pan to high. Brush pineapple with 2 tsp oil and grill for 1 minute each side or until lightly charred. Brush the patties with remaining 2 tsp oil and grill for 2-3 minutes each side until heated through. Grill burger buns, cut-side down, for 30 seconds or until lightly toasted.
6.

Spread avocado mixture on the bun halves. Layer with cabbage, a burger patty, grilled pineapple and pickled onion. Serve with mayonnaise.