Ingredients
½ cup uncooked quinoa
1 cup beef stock
½ tsp dried rosemary
1 x 400g can red kidney beans
1 large egg
lightly beaten
¼ cup plain flour
2 tsp garlic powder
½ tsp salt
½ tsp pepper
oil spray
2 onions
finely sliced
2 tbsp balsamic vinegar
2 tbsp brown sugar
oil spray
6 burger rolls
1 cup grated fat reduced tasty cheese
lettuce
Equipment
- 1 saucepan
- 1 non-stick frying pan
- 1 food processor
- 1 fork
Instructions
- Place quinoa, stock and rosemary into a saucepan and bring to a simmer.
- Turn the heat down as far as it will go, cover and cook for 15 minutes until quinoa is cooked. Fluff up and allow to cool a little.
- While quinoa is cooking, heat a non-stick frying pan on medium-low, spray lightly with oil and add onions with a pinch of salt.
- Cook onions for 15 minutes until soft. Add balsamic vinegar and brown sugar, season with pepper and cook for a further 5 minutes. Set aside.
- Place beans into a food processor and pulse a couple of times to make a mash. If it’s still too bean-y, give it a good mash with a fork.
- Mix beans with cooked quinoa, beaten egg, flour and garlic powder. Season well.
- Heat a non-stick frying pan on medium-high and spray well with oil.
- Drop heaped 1/3 cups of mixture into the frying pan and press down lightly to make a patty shape.
- Cook for 4 minutes, spray top lightly with oil, flip carefully and cook for a further 4 minutes, topping with grated cheese half way through.
- Serve on the burger with some lettuce, topped with onions.
Notes
Tip
Using quinoa pumps up the health factor big time. Quinoa is a super super food, packed with protein, iron, fibre, vitamins B6 and B12 and minerals such as manganese, tryptophan and magnesium. It’s also a phytonutrient-rich antioxidant and anti-inflammatory.
