Quinoa Black Bean Burgers
User Reviews
4.3
21 reviews
Good
-
Prep Time
10 mins
-
Cook Time
10 mins
-
Total Time
20 mins
-
Servings
5 large burgers
-
Calories
166 kcal
-
Course
Main Course
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Cuisine
American
Quinoa Black Bean Burgers
Report
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.
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 Information
Show Details
Serving
1veggie burger
Calories
166kcal
(8%)
Carbohydrates
28g
(9%)
Protein
9g
(18%)
Fat
2g
(3%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
2g
Cholesterol
37mg
(12%)
Sodium
351mg
(15%)
Fiber
5g
(20%)
Sugar
2g
(4%)
Nutrition Facts
Serving: 5large burgers
Amount Per Serving
Calories 166 kcal
% Daily Value*
| Serving | 1veggie burger | |
| Calories | 166kcal | 8% |
| Carbohydrates | 28g | 9% |
| Protein | 9g | 18% |
| Fat | 2g | 3% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 2g | 12% |
| Cholesterol | 37mg | 12% |
| Sodium | 351mg | 15% |
| Fiber | 5g | 20% |
| Sugar | 2g | 4% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.3
21 reviews
Good
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