Black Bean & Quinoa Veggie Burgers
User Reviews
4.8
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Prep Time
20 mins
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Cook Time
35 mins
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Total Time
55 mins
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Servings
8
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Calories
230 kcal
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Course
Main Course
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Cuisine
American
Black Bean & Quinoa Veggie Burgers
Description
Black Bean & Quinoa Veggie Burgers are made by cooking quinoa and sautéing onions and garlic, then mashing part of the black beans with these aromatics to create a textured base. The mixture is then combined with remaining beans, tomato paste, egg, corn, cilantro, chipotle pepper, cumin, salt, and ground oats to bind and form firm patties. After refrigeration to help the patties hold shape, they can be baked or pan-fried for a crusty exterior.
The chipotle pepper in adobo and cumin give these burgers a smoky, slightly spicy flavor balanced by the sweetness of corn. The oats add chewiness and structure. Serving with a cilantro and chipotle-spiced yogurt sauce adds a cooling contrast and herbal brightness.
These patties fit well in lightly toasted multigrain rolls and can be topped with avocado slices, tomato, and extra cilantro for added freshness and richness.
Refrigerating the patties before cooking is important to prevent them from falling apart. Using a flax egg makes the recipe vegan, and certified gluten-free oats can be substituted for gluten-free needs.
Ingredients
Patties:
- ½ cup quinoa
- 1 teaspoon olive oil
- 1 red onion small, chopped, about 1 cup
- 3 cloves garlic minced
- 2 black beans cans, 15.5 oz each, drained and rinsed
- 2 tablespoons tomato paste
- 1 egg large, or flax egg to keep recipe vegan
- ⅔ cup corn cooked
- ¼ cup cilantro chopped
- 1 tablespoon chipotle pepper minced, in adobo sauce
- 1 ½ teaspoons cumin ground
- 1 teaspoon kosher salt
- 1 cup old-fashioned oats can use certified gluten-free oats, ground into crumbs
Cilantro Yogurt Sauce:
- 1 cup Greek yogurt reduced fat or nonfat, or non-dairy yogurt to keep recipe vegan
- 2 teaspoons chipotles in adobo minced, plus 1 tsp adobo sauce from the can
- 2 tablespoons cilantro chopped
- 2 teaspoons lime juice
- 1 teaspoon honey or agave to keep recipe vegan
Other:
- 8 multigrain hamburger rolls lightly toasted
- avocado slices, leaves, for topping (optional
- tomato
- cilantro
Instructions
- Place the quinoa in a small saucepan along with 1 cup of water. Bring the water to a boil then reduce heat to medium low and cover the pan. Cook 10-15 minutes until the water is absorbed and quinoa is cooked. Remove from heat.
- Heat the oil in a small sauté pan over medium heat and add the onion and garlic. Sauté until onions are softened, 5-6 minutes. Place the mixture in a large bowl. Add approximately 1½ cans of black beans to the bowl and using a potato masher or fork, mash all of the ingredients together until a pasty mixture forms.
- Stir in the remaining beans along with the tomato paste, egg, corn, cilantro, chipotles, cumin and salt. Stir in the cooked quinoa and ground oats until evenly distributed.
- Form the mixture into 8 equal patties, compacting them well with your hands as you form them. Place the patties on a baking sheet, cover them with plastic wrap and refrigerate for a few hours or overnight.
- To make the cilantro yogurt sauce, puree the yogurt, chipotles, adobo sauce, cilantro, lime juice, and honey together in a mini food processor until smooth.
- When ready to eat, preheat the oven to 400°F. Spray a baking sheet with olive oil spray and place the patties on the sheet. Cook 10-12 minutes until the patties are golden brown and crispy, then carefully flip the over and cook another 10 minutes. Alternatively, you can pan fry the patties in a skillet with a little olive oil.
- Serve the patties on the buns with the cilantro yogurt sauce and toppings of your choice.
Notes
- Replace the egg with a flax egg made by mixing 1 tablespoon ground flaxseed with 3 tablespoons water and letting it thicken for 5 minutes.
- Mash some black beans and leave some whole to provide texture in the patties.
- Refrigerate patties before cooking to help them maintain shape.
- Baking yields tender patties; pan-frying in oil produces a crispier crust.
- Use certified gluten-free oats to make this recipe gluten-free.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 230 kcal
% Daily Value*
| Serving | 1 patty + sauce | |
| Calories | 230kcal | 12% |
| Carbohydrates | 38g | 13% |
| Protein | 13g | 26% |
| Fat | 3g | 5% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 0.004g | 0% |
| Cholesterol | 22mg | 7% |
| Sodium | 792mg | 33% |
| Potassium | 577mg | 12% |
| Fiber | 10g | 40% |
| Sugar | 3g | 6% |
| Vitamin A | 220IU | 4% |
| Vitamin C | 7mg | 8% |
| Calcium | 90mg | 9% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.8
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