quinoa black bean veggie burgers

quinoa black bean veggie burgers

Quinoa Black Bean Veggie Burger

Preparing homemade veggie burgers can seem intimidating if you’ve never tried it before. Fear not! These quinoa black bean veggie burgers are simple to make, and they come out sturdy enough to hold up in a bun. Don’t they look scrumptious?

Do you remember this Bud Light commercial?
Not ALL quinoa burgers taste like dirty old tree branches. I promise!

Belly up to the table for a veggie-lovers delight! These meatless patties are packed with protein and fiber to fill you up and keep your stomach happy for hours.

Black beans, also known as legumes, are a protein-plus-fiber food source. A one-cup serving provides 15 grams of fiber (that’s more than half the daily recommended intake) and 15 grams of protein (about a third of the average adult daily recommended intake). Legumes play a healthy role in keeping our digestive tract moving, our blood sugar regulated, and they make our hearts happy.

Quinoa — “the Mother of all Grains” — it’s a strange nickname because it’s not even a grain. Quinoa is a magical little seed! This plant-sourced protein is also a complete protein, which means it has all 9 essential amino acids that our bodies cannot produce. In a 1955 article on “Edible Seed Products of the Andes Mountains”, researcher Philip White wrote, “while no single food can supply all the essential life-sustaining nutrients, quinoa comes as close as any other in the plant or animal kingdom.” Quinoa is also gluten-free and a rich source of potassium (helps support fluid and electrolyte balance). Vegetarians and gluten-free folks rejoice in the name of QUINOA! I could go on about this superfood, but let’s get to that recipe, shall we?

Quinoa Black Bean Veggie Burger Recipe

While this recipe is already pretty simple, allow me to offer up three tricks that I implement. Sharing my shortcuts with you makes everyone’s life easier, right?!

  • Tip 1: Cook your quinoa in a rice cooker or buy pre-cooked quinoa.  No one wants to slave over a stove for something so simple.
  • Tip 2: Mince the peppers, onion, and garlic really finely in an old school chopper. I earned my black belt on the Slap Chop.
  • Tip 3: Don’t have oat flour? No problem! It can be made in a high-speed blender or a food processor. Just pour the oats into the processor and grind for 30 seconds or until it’s powdery. I like to keep one of these little food processors around for jobs like this.

Then it’s just a matter of mixing all the other ingredients together in a bowl, forming patties, and putting them into the oven. No, seriously, that’s it!

Feeling spicy?  Here are some toppings you might consider adding:

  • sautéed mushrooms
  • goat cheese
  • fresh avocado
  • juicy tomatoes
  • butter lettuce

Speaking of spicy, even though you see hot peppers and sriracha in the recipe, they don’t end up adding too much heat to the burgers.  If your taste buds cringe at the thought anything even remotely fiery, you can turn it down a notch by opting to nix the hot pepper and sriracha and adding more yellow pepper.

black bean quinoa veggie burgers

Prep Time: 20 minutes

Production Time: 25 minutes

Total Time: 45 minutes

Yield: 4-6 burgers

black bean quinoa veggie burgers

Ingredients

  • 3/4 cup cooked quinoa
  • 1 15 oz can black beans, drained
  • 1/2 cup gluten free oat flour
  • 1/2 yellow bell pepper, seeded and minced
  • 1 hot red pepper or jalapeno, seeded and minced
  • 1/2 onion, minced
  • 2 garlic cloves, minced
  • 1 1/2 tsp cumin
  • 1/2 tsp smoked paprika
  • 2 tsp sriracha
  • 1 egg

Instructions

  1. Preheat oven to 350° and line a baking sheet with parchment paper.
  2. Mash black beans in a bowl. Leave some unmashed for texture.
  3. Add all other ingredients to the bowl.
  4. Thoroughly combine. I recommend getting down and dirty and mixing with your hands!
  5. Form into 4-6 medium sized burgers.
  6. Bake for 20-25 minutes. Flip at 10 minutes. Burgers should be golden brown when ready.
  7. Top with your favorite accoutrements and Eat Happy!

Notes

If you are concerned with the spice level, which is limited, you can leave out the sriracha and hot pepper.

QUICK TIPS:

Tip 1: Prepare your cooked quinoa in a rice cooker or buy pre-cooked quinoa.

Tip 2: Mince the peppers, onion and garlic really finely in an old school chopper.

Tip 3: If you don't have oat flour at home, it can be made in a high-speed blender or a food processor. Pour gluten-free whole oats into the processor and grind for 30 seconds or until it's powdery. I like to keep one of these little food processors around for jobs like this.

http://eathappyrunhealthy.com/quinoa-black-bean-veggie-burgers/

QUESTION: Do you have a favorite quinoa dish you love? Share it with us in the comment section below. 

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