Low-Calorie Quinoa Black Bean Burgers

1.In a large bowl, mash the rinsed and drained black beans with a fork or potato masher until mostly smooth but still with some texture. Do not over-mash into a paste.

2.Add the cooked and cooled quinoa, finely chopped red onion, minced garlic, egg white (or flax 'egg'), chopped cilantro, ground cumin, smoked paprika, and cayenne pepper (if using) to the bowl with the mashed black beans.

3.Season generously with salt and freshly ground black pepper. Mix all ingredients thoroughly until well combined. The mixture should be firm enough to form patties. If the mixture is too wet, add 1-2 tablespoons of oat flour or gluten-free breadcrumbs.

4.Divide the mixture into 4 equal portions and form them into burger patties, about 2 cm thick. Place the formed patties on a plate lined with parchment paper and refrigerate for at least 30 minutes to help them firm up.

5.Heat 1 teaspoon of olive oil (or spray with cooking spray) in a large non-stick skillet over medium-high heat. Once hot, carefully place the chilled burger patties in the skillet.

6.Cook for 6-8 minutes per side, or until golden brown and heated through. Reduce heat slightly if browning too quickly.

7.Serve the low-calorie quinoa black bean burgers immediately wrapped in large lettuce leaves or on low-calorie whole wheat thins with fresh toppings like sliced tomato, red onion, pickles, and a dollop of fresh salsa or plain Greek yogurt. A squeeze of lemon juice adds brightness.