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Quinoa Black Bean Burger

 

One of my favorite foods is a delicious black bean or veggie burger.  But to be frank, most of my homemade veggie/black bean/quinoa/whatever burgers have been less than inspiring. Either the taste was great and they disintegrated to crumbles when making patties or while cooking OR they stuck together like peanut butter and jelly but had zero flavor.  Oh wait…what about the ones where the texture was just all wrong?  Mushy. Bleh.

But this one.  This one is a keeper.  Kid-tested, mom-approved, great flavor, correct consistency and pleasantly palatable texture.  This recipe is my new go-to-thumbs-up, homemade black bean quinoa burger.  On any given week, you will find me doubling or tripling the recipe, cooking it immediately or freezing half, serving them as patties or as little, bite-size balls.  Either way, it’s now a staple, especially for lunch packing!  I hope you enjoy them as much as we do!

Quinoa Black Bean Burgers
Serves 5
Finally a quinoa burger that stays together and doesn't fall apart when you look at it. And might we add that it's quite tasty!
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Prep Time
15 min
Cook Time
8 min
Prep Time
15 min
Cook Time
8 min
131 calories
20 g
37 g
3 g
5 g
1 g
55 g
331 g
1 g
0 g
2 g
Nutrition Facts
Serving Size
55g
Servings
5
Amount Per Serving
Calories 131
Calories from Fat 28
% Daily Value *
Total Fat 3g
5%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 37mg
12%
Sodium 331mg
14%
Total Carbohydrates 20g
7%
Dietary Fiber 2g
9%
Sugars 1g
Protein 5g
Vitamin A
8%
Vitamin C
15%
Calcium
4%
Iron
9%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 can black beans, rinsed and drained
  2. 1/2 cup cooked quinoa
  3. 1/2 cup bread crumbs
  4. 1/4 minced bell pepper
  5. 2 Tbsp minced onion
  6. 1 large garlic clove, minced
  7. 1.5 Tsp cumin
  8. 1/2 Tsp pink Himalayan sea salt
  9. dash ground cayenne (optional)
  10. 1 egg from pasture-raised chickens
  11. 2 Tbsp avocado oil (for cooking patties on the cast iron skillet)
Instructions
  1. Mash black beans with a fork until forming a chunky paste, but leaving some whole.
  2. Mix all ingredients with your hands in a large mixing bowl, except avocado oil.
  3. Form into 4-5 patties.
  4. Heat oil in cast iron skillet and cook until heated through, 3-4 minutes per side over medium/high heat.
Notes
  1. These can be frozen prior to cooking. I sometimes double or triple the recipe. Simply separate with wax paper in airtight container. Cook from frozen just as above but for 6-7 minutes over medium to medium/high heat. Or, thaw overnight and cook as if they were prepared fresh that day.
  2. Sub in gluten-free bread crumbs for the traditional bread crumbs and this becomes a great dish for your gluten-free friends!
beta
calories
131
fat
3g
protein
5g
carbs
20g
more
Adapted from Down Home City Sisters
Spunky Avocado http://spunkyavocado.com/

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