Simple QUINOA BLACK BEAN BURGERS #black #bean

Simple QUINOA BLACK BEAN BURGERS 

Dark beans are viewed as one of the most advantageous beans on the planet. The enlighten lies their dull rich dark shading as they are wealthy in cancer prevention agents. The darker the shading in entire nourishments, the more healthful advantages it will have. The dark shading operating at a profit beans is the cell reinforcements called anthocyanins (likewise found in blueberries). They are likewise high in a phenomenal amino corrosive called ergothioneine, which goes about as an incredible cancer prevention agents and working by shielding our DNA from free extreme harm. 

I for one adore them since they are such an adaptable fixing, you can use to make tasty and nutritious sustenance like this simple quinoa dark bean burger. I mean they have a delicate, smooth and gritty surface. They additionally have somewhat sweet taste and are anything but difficult to process contrasted with other dark beans. I discussed a portion of the advantages of beans in the blended bean stew formula post. 

For this formula I utilized canned dark beans, which are speedy and advantageous to utilize. Be that as it may, on the off chance that you choose use dried dark beans, at that point make certain to adhere to the guidelines on the parcel as beans can be risky on the off chance that they are not cooked appropriately.

Also try our recipe : Loaded Guacamole Vegetarian Tacos #vegetarian #eathealthy

Ingredients : 

• 1 large sweet potato cooked in 3 cups of waters (puréed)
• 3/4 cup of quinoa cooked in 2 cups of water for 15 minutes
• A tablespoon of milled linseeds optional
• Medium red onion
• 1 green and red pepper diced
• 1 can of black beans  drained
• 2 tablespoons olive oil

Seasoning: 

• 1 teaspoon each of paprika chilli powder, ground ginger, ground coriander (you can add any spices you want)
• Fresh coriander or parsley to flavour (optional)

To make the burger sandwich :

• 1 wholemeal rye bread or any healthy bread/wrap of your choice (the one I used on here is from Morrisons fresh bakery
• A handful of fresh spinach
• 1/2 avocado mashed
• 1/4 onion ring sliced
• Red jalapeños fresh or optional

Instructions : 

1. Heat the oil in a saucepan, add onions and peppers and cook for 2 minutes then add seasonings.
2. In a large bowl, mash the sweet potato, mix in the quinoa, add the black beans, peppers and onion. Mix together until combined. Add coriander and flaxseeds and mix again.
3. Scoop about 1/2 a cup of the mixture, and place it on to your hands. Mould into a burger form.
4. Transfer into a baking tray and place in the oven for 20 minutes. Once they are cooked, leave them to cool down for 5 minutes to allow them to bind.
5. Transfer them into a large container and place them into the refrigerator.
6. Enjoy them when you are ready
7. Cut the roll in half, layer the spinach, followed by the quinoa black bean burger, avocado, red onion rings and jalapeños.
8. Add more spinach if desired, tabasco sauce close the bun and enjoy!

read more our recipe : FARMERS MARKET VEGAN BREAKFAST BOWL #familyrecipes #foods

source : bit.ly/2TgNTyi