5 from 3 votes
Sprouted Quinoa Black Bean Burgers with Pineapple Salsa
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!
Prep Time
1 d
Cook Time
10 mins
Total Time
1 d 10 mins
Servings:
4
burgers
Calories:
444 kcal
Course:
Main Course
Cuisine:
American
Ingredients
Salsa:
- 1 cup pineapple diced small, fresh
- 1 jalapeno pepper seeded and finely chopped, small
- ¼ cup onion finely chopped, white or red
- ¼ cup red bell pepper chopped
- 1 garlic minced, small clove
- lime juice of 1 small lime
- salt to taste
Burgers:
- ½ cup quinoa dry
- 1 black beans 14-ounce can, drained and rinsed
- 3 tablespoons all-purpose flour or oat flour
- 2 cloves garlic minced
- 1 tablespoon onion 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 Bun
- 1 avocado smashed
Instructions
Make the pineapple salsa:
- Toss together the ingredients in a small bowl. Cover and refrigerate until ready to use.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 4 burgers
Amount Per Serving
Calories 444
% 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.