Quinoa Black Bean Veggie Burger

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Quinoa Black Bean Veggie Burger
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
449
Calories Per Serving
Deliver Ingredients
Makes
8 veggie burgers

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

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

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.

Nutritional Facts

Total Fat
15g
23%
Sugar
7g
N/A
Saturated Fat
2g
12%
Cholesterol
20mg
7%
Protein
17g
34%
Carbs
65g
22%
Vitamin A
30µg
3%
Vitamin B12
0.1µg
2.2%
Vitamin B6
0.4mg
21.9%
Vitamin C
17mg
28%
Vitamin D
0.1µg
N/A
Vitamin E
3mg
15%
Vitamin K
21µg
26%
Calcium
153mg
15%
Fiber
15g
62%
Folate (food)
204µg
N/A
Folate equivalent (total)
265µg
66%
Folic acid
36µg
N/A
Iron
5mg
30%
Magnesium
121mg
30%
Monounsaturated
8g
N/A
Niacin (B3)
4mg
21%
Phosphorus
330mg
47%
Polyunsaturated
3g
N/A
Potassium
1002mg
29%
Riboflavin (B2)
0.4mg
24.1%
Sodium
757mg
32%
Thiamin (B1)
0.6mg
38.3%
Zinc
2mg
15%

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