Quinoa Black Bean Veggie Burger

Quinoa Black Bean Veggie Burger
Contributor
Quinoa Black Bean Veggie Burger

Julie Ruggirello

Quinoa Black Bean Veggie Burger

This is a hearty veggie burger with some southwest flair. Quinoa and black beans are full of delicious non-meat protein, and cayenne pepper lends some heat. Because the burgers are filled with so much good stuff, they’re best baked, not grilled.

8
Servings
125
Calories Per Serving
Deliver Ingredients

Notes

Wear plastic gloves when removing the skin from beets to avoid staining your hands. You can use red beets if you don’t mind having bright pink burgers!

These burger freeze well, too. Freeze the burgers on a sheet pan. When frozen, transfer to a freezer-safe resealable plastic bag. If cooking from frozen, add an extra 20 minutes to the baking time.

Ingredients

  • large golden beets, washed and stems trimmed
  • 2  Tablespoons  olive oil
  • 1  Cup  uncooked quinoa
  • medium onion, diced
  • cloves garlic, minced
  • 15.5-ounce cans black beans, drained and rinsed
  • ½  Teaspoon  chili powder
  • ¼  Teaspoon  cayenne pepper
  • Salt and freshly ground black pepper
  • egg
  • hamburger buns
  • avocados, sliced
  • tomatoes, sliced
  • red onion, sliced

Directions

Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.

Drizzle the beets with 1 tablespoon of the olive oil and wrap in foil. Roast in the oven until fork-tender, about 1 hour.

While the beets are cooking, combine the quinoa with 2 cups of water in a medium saucepan set over medium-high heat. Bring the water to a boil, then reduce the heat to medium-low. Simmer until tender, about 15 minutes. Cool the cooked quinoa in the refrigerator until ready to use.

In a medium pan, heat the remaining tablespoon olive oil over medium heat. Add the onions and sauté until translucent but not browning, 5 to 7 minutes. Add the garlic and cook until fragrant but not brown, about 2 minutes.

When the beets are cool enough to handle, rub the skin off with paper towels. Grate the beets on the largest hole of a box grater. Using a clean dish towel, squeeze out the beets to remove excess moisture.

Add the beans to a food processor and pulse to chop, but not completely mash.

In a large bowl, mix the cooled quinoa, shredded beets, chopped black beans, sautéed onions and garlic, chili powder, cayenne pepper, and some salt and pepper. Taste the mixture and add more salt and pepper if needed. Mix in the egg and form 8 patties.

Reduce the oven temperature to 350 degrees F.

Place the burger in the oven and cook until hot through and golden brown, flipping halfway through, about 20 minutes total.

Serve the veggie burgers on hamburger buns with sliced avocado, tomatoes, and onions.

Nutritional Facts

Total Fat
5g
7%
Saturated Fat
1g
4%
Carbohydrate, by difference
16g
12%
Protein
4g
9%
Vitamin K (phylloquinone)
3µg
3%
Calcium, Ca
12mg
1%
Choline, total
18mg
4%
Fiber, total dietary
2g
8%
Folate, total
46µg
12%
Iron, Fe
1mg
6%
Magnesium, Mg
49mg
15%
Manganese, Mn
1mg
56%
Phosphorus, P
114mg
16%
Selenium, Se
2µg
4%
Sodium, Na
1mg
0%
Water
3g
0%
Zinc, Zn
1mg
13%

Quinoa Shopping Tip

Stock up on quinoa and have it available for the days you are tired of rice or pasta. It's a great substitute for rice, beans, cereal, bulgar, or couscous.

Quinoa Cooking Tip

The general rule is to add one part quinoa to two parts liquid in a saucepan. One cup of quinoa will take about 15 minutes.