These vegetarian burger patties are low in fat, high in fibre, gluten-free, soy-free and vegan-friendly (unless of course you add cheese). The quinoa can be substituted with cooked millet or barley. 

Ingredients:

1-15oz can black beans, drained and rinsed (or 2 cups)

4 cloves garlic, minced

2 medium sweet potatoes, boiled and mashed (about 2 cups)

2 cups cooked quinoa, cooled (from 2/3 cups dry—click here for cooking instructions)

1/2 cup  chopped onion

3/4 cup bread crumbs (gluten-free if needed)

1 tbsp arrowroot powder (optional, but it helps to bind the burgers)

1/2 tsp salt

1 tsp chili powder

1/4 cup chopped fresh basil or cilantro (or whatever you have on hand)

Olive or vegetable oil for frying

Optional: 1/2 cup crumbled feta or goat’s cheese

Directions:

Mash half of the black beans then stir together all of the ingredients, except the oil, in a large bowl. Form into burger-sized patties. Heat 2 tsp of the oil in a large skillet over medium heat. Cook the patties in batches, 3-4 minutes on each side. Eat as a burger with a whole wheat bun and your favourite toppings, or as patties with a side of salad. Makes about 10 burgers. Tip: to increase the firmness of the burgers, refrigerate for 30 minutes before cooking. 

Nutrition (per one patty, without cheese):

• Calories: 126
• Carbs: 20 g
• Protein: 5 g
• Fat: 2.7 g
• Fibre: 5.3 g