4.5
2 ratings

Quinoa Black Bean Burger

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Vegetarian Quinoa Black Bean Burger

Delicious vegetarian quinoa black bean burger

Quinoa is one of my favorite seeds to eat. It's full of vitamins and minerals, naturally gluten free, and contains all of the nine essential amino acids, providing a complete source of protein.

It's perfect for this vegetarian burger recipe. 

Cooked black beans are very nutritious and an excellent source of protein, potassium, folate, and fiber. 

In fact, 1 cup of cooked black beans contains 15 grams of dietary fiber, which is 60 percent of your daily recommended value. 

Since these vegetarian burgers are so delicious, consider making extra and store in the fridge for the next day. 

My favorite way to serve it is on a whole grain or spelled bun, with avocado oil mayonnaise, fresh organic lettuce, sliced tomato, and caramelized onions!

Be warned. It's filling and meaty without having an ounce of meat in this meatless burger. Bring your appetite and dig in! 

Ingredients

  • 1 Cup black beans
  • 1 Cup Quinoa
  • 1/2 Cup bread crumbs
  • 2 Tablespoons minced red onions
  • 1 Large clove garlic, minced
  • 1 1/2 Teaspoon Cumin
  • 1/2 Teaspoon Sea Salt
  • 2 Tablespoons Olive oil

Directions

Cooked quinoa // Bring the quinoa and water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until the quinoa is tender and the water has been absorbed-  about 15 to 20 minutes.

Cooking blacked beans // soak the black beans for about 5 minutes, then drain the water. Place beans in a large pot; cover with fresh water and bring to a boil. Reduce heat, cover, and simmer gently until beans are tender but firm.

Periodically, try a taste test or mash a bean against the side of the pot with a fork or spoon. Check occasionally if you need to add more water.

Most beans will cook in 45 minutes to 1 hour.

Once the beans are fully cooked, place them in a large bowl and roughly mash the black beans with a fork leaving some whole black beans in a paste-like mixture.

Mix the quinoa, bread crumbs, bell pepper, onion, garlic, cumin, salt, hot pepper sauce, and egg into the black beans using your hands.

Form the black bean mixture into 4-5 patties.

Heat the avocado oil in a large skillet.

Cook the patties in the hot oil until heated through, 2 to 3 minutes per side.

Once they are ready, make your burger, and enjoy!

Nutritional Facts
Servings4
Calories Per Serving442
Total Fat11g17%
Sugar2gN/A
Saturated2g8%
Protein19g37%
Carbs68g23%
Vitamin A0.9µg0.1%
Vitamin B60.4mg19.3%
Vitamin C0.8mg1.4%
Vitamin E2mg11%
Vitamin K8µg10%
Calcium115mg12%
Fiber11g45%
Folate (food)298µgN/A
Folate equivalent (total)317µg79%
Folic acid11µgN/A
Iron6mg31%
Magnesium176mg44%
Monounsaturated6gN/A
Niacin (B3)3mg13%
Phosphorus395mg56%
Polyunsaturated3gN/A
Potassium1011mg29%
Riboflavin (B2)0.3mg17%
Sodium275mg11%
Thiamin (B1)0.7mg48.7%
Zinc3mg22%