Figo September 18th

GREEK STYLE QUINOA BLACK BEAN BURGER
Your easy week night dinner just went low carb, vegetarian, and high protein! Boomstick! 3 easy steps will get these babies from scratch to your mouth in under an hour or better yet, prep ahead of time and freeze! I use Greek toppings without a bun to stay low carb, but feel free to get some fresh buns or make a lettuce wrap and top it how’d you like!

Burger (makes about 8 patties):
-3 C cooked quinoa
-15 oz. can black beans, or fresh cooked
-1 T extra virgin olive oil
-1/2 tsp cayenne pepper
-1 T ground cumin
-1 T onion flakes
-fresh cracked pepper and sea salt
-1/2 C stock (veg, chicken or beef)
-1/2 C breadcrumbs (more or less depending on the texture)

Quick Tzatziki Sauce:
-1 C low fat greek yogurt
-1 lemon, juiced
-1 T fresh chopped dill
-freshly cracked pepper and sea salt to taste

Topping Ideas:
-homemade tzatziki
-sliced cucumbers
-roasted red peppers
-sliced tomatoes
-feta cheese
-sliced black olives
-fresh dill garnish

Prep: Combine quinoa, black beans, EVOO, all spices and stock in a large food processor. Combine until smooth. Add breadcrumbs if the mixture is wet, more stock if it’s dry. Form mixture into about 8 patties on a baking sheet with parchment. Freeze for 20-30 minutes so that the burgers come together. (If prepping for the future, make parchment squares for easy stacking and wrap stack in plastic wrap and freeze for up to 6 months).

Bake: Bake the burgers in a 375 degree oven for 20-30 minutes (add 15-20 minutes if coming straight from the freezer).

Top: Set up a build-your-own burger bar if you’re impressing guests or kids and enjoy with a glass of Greek red wine such as Agiorgitiko.

 

WORK BREAK WORKOUT:
-10 resistance band lat pull downs w/ 10 pulses
-10 second neck stretch hold (front, left side, & right side)

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