Quinoa Black Bean Burgers
Servings: 5 large burgers
Calories: 166kcal
Vegetarian Quinoa Black Bean Burgers are an awesome way to get more plants into your diet. Loads of flavor, great texture and delicious on a bun, salad, or even in a wrap. Gluten free, vegan friendly.
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Ingredients
- 1-2 tablespoons oil avocado, olive or coconut
- 1/2 cup diced onions
- 1/2 tablespoon minced garlic
- 14 ounce can black beans low sodium, drained and rinsed
- 1/2 cup cooked quinoa
- 1/4 cup whole grain flour gluten free, all-purpose, or whole wheat white
- 3/4 teaspoon chili powder
- 1/2 teaspoon cumin
- 1/4 teaspoon coriander
- 1/4 teaspoon paprika
- 1/2 teaspoon salt plus more to taste
- 1 large egg
Instructions
- Sauté aromatics: In large skillet over medium high heat add oil, diced onions and minced garlic to hot pan. Cook onions and garlic until fragrant, stirring occasionally for 4-5 minutes. Transfer to heat-safe bowl and place in fridge to cool.
- Combine burger mixture: Meanwhile add drained/rinsed black beans to large bowl and mash with fork or potato masher. Add cooked quinoa, cooled onion-garlic mixture, flour, spices, salt and egg. Stir or mash until well combined and place mixture in fridge to chill for 30 minutes (up to overnight) – this will help the burger patties hold together better while cooking.
- Shape: Using a 1/3 cup measuring cup, scoop burger mixture and shape with hands. You should get about 5 burger patties.
- Cook burgers: In large skillet over medium heat, spray with oil if using cast iron pan, then place burger patties in pan without crowding. Cook for about 4 minutes on each side or until golden. Transfer cooked patties to tray and allow to cool slightly for 5 minutes before assembling buns. This will also help set the burgers a little more.
- Assemble: Assemble burgers with favorite toppings, buns or even as a salad topper.
Video
Notes
MAKE AHEAD - Prepare the vegetarian black bean burger recipe, but do not shape. Store covered in the fridge for up to 4 days.
STORAGE - Burgers will keep in an airtight container in the fridge for up to 5 days.
FREEZE - Place the quinoa burgers in a freezer-safe container with small squares of parchment to prevent sticking. Freeze for up to 3 months. Thaw overnight in the fridge.
Nutrition calculated based on 5 burgers, without bun and toppings.
Recipe slightly updated for better results while flipping burgers.
Nutrition
Serving: 1veggie burger | Calories: 166kcal | Carbohydrates: 28g | Protein: 9g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Cholesterol: 37mg | Sodium: 351mg | Fiber: 5g | Sugar: 2g