Spring Dinner: Black Bean Quinoa Burger with Asparagus and Fava Beans

As I mentioned in my Daily Prompt-inspired post today, my intention for the week is to take more risks. I bought fava beans and green garlic at the store today to push myself outside of my comfort zone. Once I was cooking, I realized I have already cooked with green garlic probably around this time last year. I just bought everything that looked good in the produce department today and then looked up recipes. I found a great explanation about how to prepare fava beans from Martha Stewart and also ideas about what flavors pair well together: asparagus and almonds. Since I was trying such new ingredients together, I paired that recipe with an old favorite that I am really comfortable making: Vegetarian Times‘ Black bean Quinoa Burgers.

I followed the Vegetarian Times recipe exactly, but I added an extra 3/4 cup black beans or so because I was using a 23 oz can instead of a 15 oz can. I added it with the beans and quinoa(after the food processing step). Also I cooked the finished patties on parchment paper not a cookie sheet with oil. Usually I use my own oven dried tomatoes, so I have to add some oil, but today I had an open jar of sun-dried tomatoes to use. I don’t have steak seasoning–what vegetarian does?–so I used a medley of seasonings I had on hand. I served the burgers with a quick avocado-poblano guacamole. Corn and/or tomatoes are also a good addition to the guacamole.

My husband and I ate 3 patties each and Biddi (23 months old) ate 2 patties! That is definitely a lot of food, but we didn’t have any bread with the meal so I feel like it was the right portion for dinner. I would eat it again tomorrow it was so good!

The myfitnesspal app from UnderArmour says the Asparagus is 324 calories, the guac is 134 calories, and the burgers are 171 calories each, for a grand total of almost 1,000 calories. But the best calories ever-monounsaturated fats in the avocado and olive oils. 43 grams of protein(72% RDA), 42 grams of fiber (170% of daily minimum according to MyFitnessPal)! I have been consuming mass quantities of veggies like this for 18 months and I have lost 40 pounds as a result, and so has my husband. So I don’t buy in to the “calorie is a calorie” thinking.

I spent my first 6 months post-partum eating 1200 calories a day of granola, diet coke, OJ, and yogurt and ended up hungry all the time and gaining 5 pounds! I now literally eat fruits, nuts, and unlimited olive oil and veggies some days…and other days I don’t eat until lunchtime if I had an especially filling dinner the night before.

It took about an hour and a half or two hours to cook this entire meal, but I am really familiar with the quinoa-black bean burger recipe, having made it about 5-6 times. My husband made it once and it took him a little longer. I think the investment of time pays off in the long run, real food tastes so good and is so filling. Every night when we have dinner I express gratitude that I am able to take care of my family and myself by providing a healthful, nutritious, plant-based meal…Namaste

Black Bean Quinoa Burgers (makes 8 patties)

  • 23 oz can black beans drained and washed- separated into 3/4 cup and the remainder
  • 2 cloves garlic, chopped
  • 1 teaspoon olive oil
  • 1 onion–Vidalias are in season right now!!!
  • about 10 sun dried tomatoes in oil, chopped
  • 1/2 cup quinoa(or 365 Whole Foods “Supergrains” blend)
  • 1/2 teaspoon Italian Seasoning
  • 1/2 Teaspoon chili powder
  • 1/4 teaspoon garlic powder
  • 1/2 teaspoon cajun seasoning

Cooking Method

Spring Dinner- Burger Patties

  1. Preheat oven to 375 on Convection roast, or about 400 on regular Baking setting
  2. Add quinoa to 1 1/2 cup water and boil; cover and simmer for 20 minutes. After it is done, remove the lid and let the quinoa dry out some–I measure out 3/4 cup quinoa for the food processor right away and leave the remainder of quinoa in the pot on the stove while the stove is preheating to help evaporate some water.
  3. Heat olive oil in a skillet. Add onion and sun-dried tomatoes and cook for about 5 minutes
  4. Add herbs and garlic and 3/4 cup black beans and 1 1/2 cup water
  5. simmer 10-15 minutes until water evaporates (I think this will vary based on the size and shape of the skillet)
  6. Add onion-bean-tomato-herb mixture to the 3/4 cup cooked quinoa in the food processor, blend until smooth about 30-60 seconds on pulse mode
  7. Add mixture to remaining quinoa and add remaining black beans (about 2 cups)
  8. Use 1/4 cup measure cup to measure out patties. They will be sticky and messy!
  9. Place patties on parchment-lined sheet pan in oven for 20 minute
  10. Flip patties–carefully so as to not split them open–and cook an additional 10 minutes

Poblano Guac (Serves 2)

  • 2 poblano peppers
  • 1 avocado
  • 2 cloves garlic

Methodspring-dinner-roasting-poblanos-e1495593517356.jpg

  1. Mash garlic using molcajete or chop/mince with knife
  2. Add avocado and continue to mash
  3. Fire-roast poblano peppers over open flam eor in oven
  4. Peel and seed poblanos
  5. Chop poblanos
  6. fold poblanos in to the avocado and mix until smooth

Asparagus and Fava Beans with Almonds (serves 2)

  • 1 1/2 pounds fresh fava beans, shelled
  • 1 bunch green garlic
  • 1 bunch asparagus, trimmed
  • 1 tablespoons extra-virgin olive oil
  • 1/2 cup almonds (slivered or sliced or chopped)

    Cooking Method

  1. Shell Fava Beans and add to boiling water for 3 minutes

  2. Drain and move to ice bath to shock them and cool them for peeling
  3. Peel each bean of the thick skin–they will go from a lima bean light-green color to an edamame bright-green color
  4. Remove roots of green garlic and slice the whites: bulb/stems
  5. Separate that bulb/stems from greens/shoots and chop those separately
  6. Heat the olive oil and add garlic whites for about 3-5 minutes
  7. Add asparagus and cook for 10 minutes, tossing occasionally
  8. Add cooked fava beans and garlic greens and cook another 3 minutes

Spring Dinner- Black Bean Burger with Poblano Guac and ApsaragusThe meal was great but I was hustling more than usual so I didn’t get to take a ton of pictures. The picture above is pretty sloppy but it was an amazing meal.

 

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