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Quinoa Pumpkin Veggie Burgers

Quinoa Pumpkin Veggie Burgers are insanely awesome and gluten-free too! Let's skip the usual suspects and pair our pumpkin with caramelized onion and a cinnamon-cayenne spice combo to make the ULTIMATE vegetarian burgers.

Prep Time
15 mins
Cook Time
15 mins
Total Time
23 mins
Servings: 4 servings
Calories: 218 kcal
Course: Main Course
Cuisine: American

Ingredients

  • ¾ cup cooked quinoa
  • 1 cup old-fashioned rolled oats
  • 1 cup chickpeas or cannelini beans
  • 1 cup pumpkin puree
  • ½ TBSP coconut oil
  • ½ cup diced onion
  • 2 cloves garlic, minced
  • ¼ tsp cinnamon
  • ½ tsp garlic powder
  • ½ tsp cumin
  • ⅛ tsp thyme
  • ⅛ tsp allspice
  • ¼ tsp salt
  • ¼ tsp cayenne pepper
  • 4 fresh burger buns + all your favorite toppings

Instructions

    Cup of Yum
  1. First cook your quinoa according to the directions on the package in either water or your favorite broth. I'm a rebel and use [this] technique exclusively; feel free to follow suit! I typically make a large batch and use it in salads, burgers, and soups all week long.
  2. To prettify the burgers, I grind my oats in a food processor [a blender works too!] so they resemble a coarse powder.
  3. Combine your ground oats and cooked quinoa and set aside.
  4. Next drain and rinse your beans, then pulse in a food processor or blender to lightly "whip" the beans. They'll be easier to form into patties this way! You can also use a potato masher if you have one.
  5. Next, caramelize your onion in approx 1/2 tablespoon of oil. It's just like sauteing, only you'll turn the heat up a teeny bit more and encourage the golden browning that you'd avoid otherwise. Heat your skillet to medium-high with approx 1/2 teaspoon of oil, add chopped onions, and stir frequently.
  6. Add a pinch of salt to help those babies give up a little liquid and feel free to add a little water or an extra drizzle oil to the pan to help de-glaze the brown bits that stick.
  7. You'll want to cook your garlic in the same pan, but add it at the end [make sure the pan isn't too dry] and saute only briefly so it doesn't burn.
  8. Once your veggies are ready, transfer to a large bowl with the beans, pumpkin, quinoa, and oats and add your herbs/spices to season. I usually taste and sniff as I go and adjust the spices along the way. A little extra garlic, cumin, cinnamon and cayenne made their way into the batch I made myself, but when I made them for spice-shy friends I added less heat. Let your senses and spice-preference be your guide!
  9. Divide the pumpkin mixture into four equal parts and form into balls.
  10. Cup each ball in your hands and squeeze while pressing it into a compact disc.
  11. Form into 4 patties.
  12. If you're making these for later, pop them on a covered plate or wrap individually in plastic and refrigerate until later.
  13. Ready to eat? Pour a teeny bit of oil in a skillet, heat to high, and cook for a few minutes on each side until you're left with a golden crust and a warm center. Cooking time will vary a tad based on patty size, but should be ready in around 6-8 minutes unless you make two larger patties.

Notes

  • For bolder flavor, add an extra extra 1/4 tsp cumin and cinnamon.
  • Feeling spicy? Amp up the cayenne or add some hot sauce to give these babies some heat!
  • See post below for a tasty sauce recipe to pair with these burgers!
  • Nutrition facts for the pumpkin veggie burgers (patties only) are estimated using an online nutrition calculator.

Nutrition Information

Calories 218kcal (11%) Carbohydrates 38g (13%) Protein 8g (16%) Fat 4g (6%) Saturated Fat 1g (5%) Sodium 156mg (7%) Potassium 491mg (14%) Fiber 7g (28%) Sugar 3g (6%) Vitamin A 9580IU (192%) Vitamin C 4.5mg (5%) Calcium 72mg (7%) Iron 3.7mg (21%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 218

% Daily Value*

Calories 218kcal 11%
Carbohydrates 38g 13%
Protein 8g 16%
Fat 4g 6%
Saturated Fat 1g 5%
Sodium 156mg 7%
Potassium 491mg 10%
Fiber 7g 28%
Sugar 3g 6%
Vitamin A 9580IU 192%
Vitamin C 4.5mg 5%
Calcium 72mg 7%
Iron 3.7mg 21%

* Percent Daily Values are based on a 2,000 calorie diet.