Quinoa Black Bean Veggie Burgers
User Reviews
4.9
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Prep Time
15 mins
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Cook Time
18 mins
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Total Time
33 mins
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Servings
4 veggie burgers
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Calories
313 kcal
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Course
Main Course
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Cuisine
Vegetarian
Quinoa Black Bean Veggie Burgers
Description
These Quinoa Black Bean Veggie Burgers start by cooking quinoa until fluffy, while preparing vegetables including onions and jalapeños. Black beans are mashed to a mostly smooth consistency but retaining some texture. Rolled oats are processed into a flour-like consistency to help bind the mixture. The combined ingredients with herbs and spices, plus an egg or flax egg, form a thick batter shaped into four patties.
The patties are cooked using your preferred method (not detailed here), yielding a burger that holds together well thanks to the oat flour. The seasonings give it a subtly spicy and herbaceous character. The burgers have a hearty texture from the quinoa and beans, suitable for vegetarian or vegan meals depending on egg choice.
Serving suggestions include assembling the burgers on buns with toppings such as leaf lettuce, sliced red onion, microgreens or sprouts, mayonnaise mixed with Sriracha, yellow mustard, and pepper jack cheese. These additions provide contrast in texture and flavor, complementing the veggie burger.
According to notes, the cooked burgers can be frozen after cooling and reheated in an oven, supporting meal prep. Nutrition facts are estimated and provide rough calorie and macronutrient information.
Ingredients
- ¼ cup quinoa
- ⅓ cup water
- 2 cups black beans (cooked) or 15 ounce can
- 2 TBSP red onion minced
- 1 TBSP green onion chopped
- ¼ cup jalapeño approx. 1 large or two small peppers, minced; seeds and stem removed
- 2 cloves garlic approx. 1/2 tsp, minced
- ½ cup rolled oats not instant, old-fashioned
- ¾ tsp cumin
- ½ tsp salt
- ½ tsp garlic powder
- ¼ tsp oregano dried
- ⅛ tsp cayenne pepper
- ⅛ tsp black pepper (optional)
- 1 egg or 1 flax egg, large
- 2 TBSP avocado oil (or favorite healthy oil)
DRESS 'EM UP
- 4 burger buns
- romaine lettuce or leaf lettuce
- red onion optional, sliced
- microgreens optional, fresh; or sprouts
- mayonnaise mixed with Sriracha chili sauce
- yellow mustard
- pepper jack cheese slices for veggie burger
Instructions
- Bring a medium saucepan to high heat, add your quinoa and water, and bring to a boil. Once boiling, reduce heat to low and simmer, covered for 12-13 minutes or until quinoa is fluffy and the liquid has been absorbed. Once done, fluff and set aside. While the quinoa cooks, prep your veggies!
- Drain and rinse your black beans and finely chop or mince your veggies.
- In a large bowl, fork mash your black beans until almost paste-like, leaving a few chunks and some whole black beans for texture.
- Process oats in a food processor until they resemble an oat flour. This step is optional (you can totally use whole oats) but the burgers hold together way better with oat flour.
- Add quinoa, oat flour, red onion, green onion, jalapeño, garlic, cumin, salt, garlic powder, oregano, cayenne pepper to the black beans.
- Add your egg or flax egg and mix with a fork or your hands.
- Divide mixture into four portions and roll into balls.
- To shape your burgers, cup each ball in your hands and squeeze tightly, rotating as you gently, but firmly, press it into a disc using your thumb. I like mine on the thiner side so middles cook all the way through, but not so thin that they won't hold their shape.
- To help the burgers set, cover and refrigerate as you prep your buns and toppings. This will give them a little while to set. You can even leave them overnight and cook them up the following day. I often make one after 15-30 minutes of chill time and cook up the rest the following day.
- For the Sriracha mayo, combine mayonnaise with as much chili sauce as your heart desires. Yum!
READY TO EAT?
- Pour a tablespoon or two of oil in a skillet and heat to medium-high, so the burgers sizzle when you add them to the pan!
- Cook for a few minutes on each side until you're left with a golden crust. and a warm center. Repeat for each burger, or cook two at once if you have a big enough pan! I'd skip crowding all four together just because they're a pain to flip when all up in eachother's business.
- A tip for perfectly shaped veggie burgers: While sizzling away in the skillet, I nudge the burgers with the backside of my spatula to gently help form the sides into a perfect disc. Works like a charm!
- Slather your buns with Sriracha mayo and yellow mustard, pile them high with lettuce, and top each burger patty with any and all of your favorite burger toppings. You can even lightly toast the buns on the pan after you cook your veggie burgers!
Notes
- After cooking and cooling, freeze the burgers individually on a plate to prevent sticking, then store in airtight containers for quick meals.
- To reheat frozen burgers, bake in the oven at 400°F for about 18-20 minutes until heated through.
- Using processed oat flour improves burger cohesion, but whole rolled oats can be used as a substitute.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4veggie burgers
Amount Per Serving
Calories 313 kcal
% Daily Value*
| Calories | 313kcal | 16% |
| Carbohydrates | 36g | 12% |
| Protein | 13g | 26% |
| Fat | 2g | 3% |
| Cholesterol | 40mg | 13% |
| Sodium | 311mg | 13% |
| Potassium | 430mg | 9% |
| Fiber | 13g | 52% |
| Vitamin A | 160IU | 3% |
| Vitamin C | 7.8mg | 9% |
| Calcium | 46mg | 5% |
| Iron | 3.2mg | 18% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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