4.2
5 ratings

Quinoa Black Bean Veggie Burger

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.

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.

Nutritional Facts
Servings8
Calories Per Serving449
Total Fat15g23%
Sugar7gN/A
Saturated2g12%
Cholesterol20mg7%
Protein17g34%
Carbs65g22%
Vitamin A30µg3%
Vitamin B120.1µg2.2%
Vitamin B60.4mg21.9%
Vitamin C17mg28%
Vitamin D0.1µgN/A
Vitamin E3mg15%
Vitamin K21µg26%
Calcium153mg15%
Fiber15g62%
Folate (food)204µgN/A
Folate equivalent (total)265µg66%
Folic acid36µgN/A
Iron5mg30%
Magnesium121mg30%
Monounsaturated8gN/A
Niacin (B3)4mg21%
Phosphorus330mg47%
Polyunsaturated3gN/A
Potassium1002mg29%
Riboflavin (B2)0.4mg24.1%
Sodium757mg32%
Thiamin (B1)0.6mg38.3%
Zinc2mg15%