Serving size: 1 burger
Ingredients
- Cooking spray
- 1 15.5-ounce can of no-salt-added cannellini beans, rinsed and drained
- 1 medium avocado, halved, and 1/2 medium avocado, cut into 5 slices
- 1 large egg
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika OR 1 teaspoon sweet paprika
- 1 teaspoon salt-free chili powder
- 1/2 teaspoon ground cumin
- 1/8 teaspoon pepper (freshly ground preferred)
- 1 cup cooked quinoa
- 1/4 cup fat-free or low-fat mayonnaise
- 1 1/2 teaspoons hot chili sauce (sriracha preferred)
- 5 whole-wheat hamburger buns (lowest sodium available)
- 2 medium tomatoes, sliced
- 10 lettuce leaves
- 10 slices red onion (optional)
Instructions
- Preheat the oven: Set your oven to 375°F (190°C). Line a baking sheet with aluminum foil and lightly spray the foil with cooking spray.
- Mash the beans: Place the beans in a medium bowl. Use a potato masher to mash them well.
- Mash avocado: Add half of the whole avocado to the mashed beans and mash it well.
- Add seasonings: Add the egg, garlic powder, paprika, chili powder, cumin, and pepper to the mixture. Stir everything well to combine.
- Fold in remaining avocado and quinoa: Dice the remaining half of the avocado and gently fold it into the mixture along with the quinoa.
- Form patties: Using your hands, form the bean mixture into five patties. Place the patties on the prepared baking sheet.
- Bake the patties: Bake for 30 minutes, or until the patties are browned.
- Prepare the sauce: While the patties are baking, whisk together the mayonnaise and chili sauce in a small bowl.
- Toast the buns: Toast the buns while the patties are baking.
- Assemble the burgers: Once the patties are done, place them on the bottom buns. Spread the mayo mixture on the patties.
- Add toppings: Top with tomato slices, lettuce, onion slices, and the remaining avocado slices.
- Finish the burger: Place the top buns on the burgers.
Serve and enjoy your delicious bean and quinoa burgers!
⋅ Adapted from The American Heart Association