Black Bean Quinoa Burgers
User Reviews
5.0
3 reviews
Excellent
-
Prep Time
15 mins
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Cook Time
1 hr
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Total Time
1 hr 15 mins
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Servings
8 burgers
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Calories
179 kcal
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Course
Main Course, Lunch
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Cuisine
American
Black Bean Quinoa Burgers
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These juicy black bean quinoa burgers are bursting with protein, fiber, and flavor! Guilt-free, effortless, and easily customizable, these are perfect for meal-prep too.
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Ingredients
Burger
- 1½ pounds sweet potatoes washed, sliced into thick rounds
- ½ cup quinoa rinsed
- 1 cup water
- 15 oz black beans canned, rinsed and drained
- ½ onion small, chopped
- 2 cloves garlic minced
- 1 teaspoon chipotle paste
- 2 teaspoons ground cumin
- 1 teaspoon paprika
- 1 teaspoon oregano
- ½ teaspoon salt
- 1¼ cups gluten-free quick-cooking oats
- 1 teaspoon fresh parsley chopped
- 1 teaspoon extra virgin olive oil for brushing
Toppings
- 8 seeded burger buns optional
- 8 slices Vegan Cheddar Cheese
- 2 tomatoes large, sliced
- 8 leaves lettuce
- 1 onion small, sliced into rings
- 1 tablespoon vegan mayonnaise
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Instructions
- Cook sweet potatoes: Place the sweet potatoes on a medium pot with water and salt. Cook the sweet potatoes until fork-tender, for 10 to 15 minutes. Drain and set them aside to cool.
- Cook quinoa: In a small saucepan, combine the quinoa and water. Bring the mixture to a boil over medium-high heat, then reduce the heat to a gentle simmer. Let it simmer, uncovered, until all the water is absorbed. This should take 11 to 14 minutes. Remove the saucepan from the heat, cover it, and let the quinoa steam for 10 minutes.
- Once the sweet potatoes have cooled down, remove and discard the skin. The skin should easily come off. Roughly chop the sweet potato insides.
- In a large mixing bowl or the bowl of an electric mixer, combine the cooled sweet potatoes and quinoa. Add the black beans, onion, garlic, chipotle paste, cumin, paprika, oregano and salt.
- Mix the ingredients well using a potato masher or large spoon, or the paddle attachment of your mixer.
- Sprinkle the oats over the mixture and mix thoroughly with a large spoon until the mixture holds together when shaped into a ball. Next, add chopped parsley and mix with a large spoon.
- If you don't plan to make the burgers immediately, cover the mixture and refrigerate it for later use. If you plan to freeze the burgers, shape them before freezing on a baking sheet so they'll hold their shape better.
- Preheat your oven to 400℉. Prepare a large, rimmed baking sheet by lining it with parchment paper if desired.
- When you're ready to cook, shape the burgers. Measure out ½ cup of the mixture using a measuring cup. Gently shape it into patties about 3 ½ to 4 inches in diameter. Use your hands to flatten the burgers and smooth out any uneven edges. Repeat this process to make around 8 patties.
- Generously brush both sides of each patty with olive oil. Place them on the lined baking sheet, leaving some space between each patty.
- Bake the patties until they turn deeply golden on the outside. This should take approximately 35 minutes, flipping them halfway through the baking process.
- Assemble the burgers with your preferred toppings and enjoy!
Notes
- ℉. Spread oats in a single layer on a baking sheet and toast at 350℉ for 5 minutes, or until lightly browned.
- Regular oats: If you don't have quick oats on hand, you can use regular oats as a substitute. Place them in a food processor or blender and pulse briefly until they are broken into smaller pieces. Be careful not to blend them into a fine powder; the texture should be coarser than flour.
- Roast sweet potatoes, toast oats for more flavor. Cube sweet potatoes, toss with a bit of oil, salt, and pepper, then roast at 400℉. Spread oats in a single layer on a baking sheet and toast at 350℉ for 5 minutes, or until lightly browned.
- Chill the mixture before shaping patties: For a firmer texture, chill the burger mixture in the refrigerator for at least 30 minutes. Alternatively, you can also chill the formed patties before cooking.
Nutrition Information
Show Details
Calories
179kcal
(9%)
Carbohydrates
29g
(10%)
Protein
4g
(8%)
Fat
5g
(8%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
0.4g
Monounsaturated Fat
0.2g
Sodium
395mg
(16%)
Potassium
363mg
(10%)
Fiber
4g
(16%)
Sugar
4g
(8%)
Vitamin A
12139IU
(243%)
Vitamin C
4mg
(4%)
Calcium
55mg
(6%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 8burgers
Amount Per Serving
Calories 179 kcal
% Daily Value*
| Calories | 179kcal | 9% |
| Carbohydrates | 29g | 10% |
| Protein | 4g | 8% |
| Fat | 5g | 8% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 0.4g | 2% |
| Monounsaturated Fat | 0.2g | 1% |
| Sodium | 395mg | 16% |
| Potassium | 363mg | 8% |
| Fiber | 4g | 16% |
| Sugar | 4g | 8% |
| Vitamin A | 12139IU | 243% |
| Vitamin C | 4mg | 4% |
| Calcium | 55mg | 6% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
3 reviews
Excellent
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