Sprouted Quinoa Black Bean Burgers with Pineapple Salsa
User Reviews
5.0
3 reviews
Excellent
-
Prep Time
1 d
-
Cook Time
mins
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Total Time
1 d 10 mins
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Servings
4 burgers
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Calories
444 kcal
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Course
Main Course
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Cuisine
American
Sprouted Quinoa Black Bean Burgers with Pineapple Salsa
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Served with smashed avocado and homemade pineapple salsa, these hearty, healthy burgers are the perfect summer fare. Be sure to allow at least 24 hours for sprouting!
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Ingredients
Salsa:
- 1 cup fresh pineapple diced small
- 1 small jalapeño pepper seeded and finely chopped
- ¼ cup finely chopped white or red onion
- ¼ cup chopped red bell pepper
- 1 small clove garlic minced
- Juice of 1 small lime
- salt to taste
Burgers:
- ½ cup dry quinoa
- 1 14-ounce can black beans, drained and rinsed
- 3 tablespoons all-purpose or oat flour
- 2 cloves garlic minced
- 1 tablespoon finely chopped white onion
- 1 teaspoon chili powder
- salt to taste
- 1 egg lightly beaten
- 3 tablespoons olive oil or another favorite cooking oil like canola or grapeseed
For serving:
- 4 hamburger buns
- 1 avocado smashed
Instructions
Make the pineapple salsa:
- Toss together the ingredients in a small bowl. Cover and refrigerate until ready to use.
Make the burgers:
- Sprout your quinoa. (Read how to sprout grains for step-by-step instructions.)
- Place the beans in a medium bowl and mash with a fork until chunky. Add 1 cup of the sprouted quinoa, flour, garlic, onion, and chili powder; stir to combine. Season with salt to taste, then fold in the egg.
- Heat the oil in a large skillet (preferably cast iron) over medium heat.
- Divide the mixture into four balls and use your hands to shape each into patties. Carefully place the patties in the hot skillet and cook until browned and crispy, about 4 minutes, before flipping and cooking for an additional 3-4 minutes until golden brown and crispy on both sides.
- Toast burger buns, if you like. Smear avocado onto the inside bottoms of the buns and set the patties on top. Spoon the salsa over the patties, add the top half of the bun, and serve.
Notes
- I used oat flour in order to keep the patties gluten-free, but you can also use all-purpose wheat flour or gluten-free all-purpose flour. If you eat a gluten-free diet, substitute gluten-free buns for regular buns. You can also go bun-less by wrapping the patty with lettuce, which is how I often eat my burgers.
Nutrition Information
Show Details
Calories
444kcal
(22%)
Carbohydrates
52g
(17%)
Protein
11g
(22%)
Fat
23g
(35%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
4g
Monounsaturated Fat
14g
Trans Fat
1g
Cholesterol
41mg
(14%)
Sodium
247mg
(10%)
Potassium
565mg
(16%)
Fiber
7g
(28%)
Sugar
8g
(16%)
Vitamin A
638IU
(13%)
Vitamin C
43mg
(48%)
Calcium
115mg
(12%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4burgers
Amount Per Serving
Calories 444 kcal
% Daily Value*
| Calories | 444kcal | 22% |
| Carbohydrates | 52g | 17% |
| Protein | 11g | 22% |
| Fat | 23g | 35% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 14g | 70% |
| Trans Fat | 1g | 50% |
| Cholesterol | 41mg | 14% |
| Sodium | 247mg | 10% |
| Potassium | 565mg | 12% |
| Fiber | 7g | 28% |
| Sugar | 8g | 16% |
| Vitamin A | 638IU | 13% |
| Vitamin C | 43mg | 48% |
| Calcium | 115mg | 12% |
| Iron | 4mg | 22% |
* 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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