Smoky Quinoa Black Bean Burgers and Baked Sweet Potato Fries
These flavor packed little burgers really hit the spot. The combination of ketchup and liquid smoke within the burger itself created a mild, sweet BBQ flavor that really compliments the black beans. The exterior gets nice and crispy in the oven and the pureed beans remain soft inside while retaining a good bit of texture. And what better to go with black bean burgers than sweet potato fries?
The fries are crispy and sweet and so healthy! Baked and not fried, with only 1/2 tsp of oil.
This recipe makes quite a few burgers, so I baked all of these up, then froze the leftovers (place a piece of parchment paper in between burgers and store in a ziplock bag). I expect they'll last at least a month in the freezer. And the patties are gluten free to boot! Eat them the traditional way on a bun, in a pita, or on top of a bowl of greens for a nice protein addition to your salad.
Smoky Quinoa and Black Bean BurgersGluten Free
Makes 10, 4" burgers
- 2 cup cooked quinoa
- 3 cups cooked black beans, divided (or 2 -15oz cans no salt added black beans, drained and rinsed)
- 1/2 tsp grapeseed oil (or whatever you have on hand - olive, coconut, etc.)
- 1 medium red onion, small dice
- 1 celery stalk, small dice
- 1 green bell pepper, small dice
- 1 small zucchini, small dice
- 3 cloves garlic, minced
- 1 tsp salt
- 1 tsp ground cumin
- 1/2 tsp garlic powder
- 3/4 tsp Mrs. Dash Chipotle seasoning (or 1/2 tsp chipotle chili powder)
- 1/2 tsp paprika
- 3 TBS ketchup
- 1/2 tsp liquid smoke
- 1 TBS cornstarch (Non-GMO!)
- 1 TBS chia seeds, or ground flax seeds
- 1/4 cup raw sunflower seeds or raw pumpkin seeds (optional)
Heat the oil in a medium sized saute pan over medium high heat. Add the onion, celery, bell pepper and zucchini, and saute for about 5 minutes, until the onions are becoming translucent. Add the garlic and salt, cover and continue to cook for another 3 minutes or so, until everything is tender. Allow to cool while you assemble the rest of the ingredients, or slice the sweet potatoes, or drink a cup of tea.
Pre-heat the oven to 400 degrees, and either lightly oil a sheet pan or use a piece of parchment paper. Set aside.
In a food processor, place 1/3 of your sauteed veggie mixture, 1 1/2 cups of black beans (or one can), spices, cornstarch, ketchup and liquid smoke. Process until smooth. Add the rest of the black beans, and pulse 2-3 times just to break up the beans. Taste for seasoning, and adjust if needed.
|Pureed bean mixture|
|Preparing to mix everything together|
I like to use a 1/2 cup measuring cup to portion out the patties, so that they're all the same size. Scoop up 1/2 cup of the black bean mixture and use your hands to form a patty, about 1/2" thick and 4" in diameter.
|Roughly 4" little circles of delicious.|
Place these on your sheet pan, I can usually fit about 6 on one pan. Bake for 20 minutes, then remove from the oven and very gently flip your burgers over. Bake for another 15-20 minutes or until firm and slightly crispy. Top with your favorite burger fixin's and enjoy.
Baked Sweet Potato FriesMakes about 4 servings
- 2 medium sweet potatoes, sliced into roughly 1/4" - 1/2" sticks (I like to leave the skin on, but you can peel them if you prefer).
- 1/2 tsp canola oil (or you can spray your fries with non-stick cooking spray instead)
- 1/2 tsp salt
- 1/4 tsp pepper
- 1/4 tsp garlic (adjust spices to your personal preferences)
Preheat oven to 400 degrees
On a baking sheet, spread out the sweet potato fries evenly. Drizzle with the oil, and toss them about a bit to coat. Sprinkle with salt and spices and toss them about again. Spread them out evenly on the pan.
Bake at for 20 minutes, stir, and bake for another 10 minutes. Serve hot from the oven!
Now, you should be able to fit both the fries and the black bean burgers in the oven at the same time - since they both bake at 400 for roughly the same amount of time. However, I have a tiny little oven that barely fits a single pan, so I baked my burgers first, then my fries, and kept my burgers warm wrapped in foil.