Three Sisters Bean Burger
The recipe highlights plants known as the three sisters: corn, beans, and squash, which were some of the first domesticated crops used by Native Americans to sustain their long-term survival.
Yield: 8 servings
Ingredients:
- 1 (15 ounce) can black beans, drained and rinsed
- 2 cups butternut squash, cooked (can substitute another winter squash or sweet potato)
- ½ cup canned corn, drained and rinsed or frozen corn, defrosted
- 1½ cups quinoa, cooked
- 2 cloves garlic, minced
- 1 teaspoon salt
- 1 teaspoon ground cumin
- 1 Tablespoon vegetable oil
- 3 stalks green onion, gently rubbed under cool running water, chopped
- ½ cup cilantro, gently rubbed under cool running water, chopped
Directions:
- Wash hands with soap and water.
- In a large bowl, combine black beans and butternut squash.
- Mash until combined; leaving a few whole beans and small pieces of squash.
- Add quinoa, corn, garlic, salt, cumin, paprika, and oil. Mash lightly then stir in green onion and cilantro.
- Shape mixture into balls and flatten into eight 4-inch round patties.
- Heat a large non-stick skillet over medium heat, and carefully add bean burgers.
- Cook 3-5 minutes on each side, until a crisp brown.
- Serve alone or on a bun with picante sauce, lettuce, tomato, and avocado.
- Store leftovers in a sealed container in the refrigerator for up to four days.
Nutrition Information:
Nutrition Software Used: ESHA Food Processor
Source:
Leah's Pantry, eatFresh.org
