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