Beetroot: 100g (1 medium, grated), Black beans (canned, drained): 120g (1/2 cup), Quinoa (cooked): 30g (2 tbsp), Onion: 25g (1/4 cup, diced), Garlic: 3g (1 clove, minced), Egg: 25g (1/2 large), Oats (rolled): 15g (2 tbsp), Cumin: 1g (1/4 tsp), Paprika: 1g (1/4 tsp), Olive oil: 5ml (1 tsp), Whole grain bun: 50g (1 small), Lettuce: 10g (2 leaves), Tomato: 20g (2 slices), Greek yogurt (plain, low-fat): 15g (1 tbsp), Salt: 1g (pinch), Black pepper: 1g (pinch)
1. Preheat oven to 375°F (190°C). 2. In a food processor, pulse 120g black beans until roughly chopped (not pureed). 3. In a bowl, combine the chopped beans, 100g grated beetroot, 30g cooked quinoa, 25g diced onion, 3g minced garlic, 25g beaten egg, 15g oats, 1g cumin, 1g paprika, and a pinch each of salt and pepper. 4. Form the mixture into a patty. 5. Heat 5ml olive oil in an oven-safe skillet over medium heat. 6. Cook the patty for 3-4 minutes on each side until browned. 7. Transfer the skillet to the oven and bake for 10-12 minutes until firm. 8. Serve on a 50g whole grain bun with 10g lettuce, 20g tomato slices, and 15g Greek yogurt as a sauce.
