Quinoa and Black Bean Burgers
Made with cooked quinoa, black beans for texture, and quick cook oats to hold everything together, these Veggie Burgers are packed with protein and hold their shape well.
Servings: 4
Cost: $7.00
Equipment
- Mixing Bowls
- Skillet, Grill, or Grill Pan
Ingredients
For the Burger Patties:
- 1 14-ounce can Black Beans
- 1 1/2 cups Cooked Quinoa (see note)
- 2 Tablespoons Tomato Paste
- 2 cloves Garlic, chopped
- 1 Egg
- 1/2 cup Quick Cook Oats (see note)
- 3 Tablespoons Cilantro Leaves, finely chopped
- 3/4 teaspoon Salt
- 1/4 teaspoon Black Pepper
For Serving (optional):
- 4 Hamburger Buns
- Lettuce
- Thinly Sliced Tomatoes
- Avocados or Avocado Crema
- Thinly Sliced Red Onion
Instructions
- Drain and rinse beans. Transfer to a large bowl and mash with a potato masher, dough cutter, or with the back of a sturdy spoon. (You want about half the beans to be in pieces and half the beans to be smooth and creamy.)
- Add quinoa, tomato paste, garlic, egg, oats, chopped cilantro, salt, and black pepper. Stir everything together to combine.
- Divide the mixture into 4 portions. Use your hands to form 4 burger patties that are about 1/2-inch thickness. (If you aren’t cooking the burger patties right away, see the instructions below to freeze.)
- Sear the burger patties over direct heat on a grill or heat 1 Tablespoon cooking oil in a large skillet and sear on both sides. The patties are done when they are golden brown on the outside and hot all the way through to the center.
- Serve with any of your favorite burger toppings.
Notes
Cooked Quinoa - It's a great idea to buy pre-cooked quinoa in vacuum-sealed packs to save time. These are usually sold at room temperature near other grains or pasta. Any type of quinoa works great here. Just follow the instructions on the package to cook the quinoa. You’ll need 1 ½ cups of cooked quinoa to make the burger patties (which is made from ¾ cups dry quinoa).
Quick Cook Oats - Be sure to get Quick Cook Oats for the right texture in these burgers. Do not use Rolled Oats or Instant Oats.
To freeze - line a sheet pan with parchment or wax paper. Place the formed (but uncooked) burger patties on the sheet pan and freeze until solid, 4 to 5 hours. Transfer to a freezer-safe bag and freeze for up to 6 months.
Nutrition
Serving: 1burger patty | Calories: 265kcal | Carbohydrates: 45g | Protein: 11g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 41mg | Sodium: 735mg | Potassium: 306mg | Fiber: 4g | Sugar: 5g | Vitamin A: 202IU | Vitamin C: 3mg | Calcium: 103mg | Iron: 3mg