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Black Bean Quinoa Burgers

Savory Black Bean Quinoa Burgers That Deliver Flavor Bliss

Delicious and nutritious Black Bean Quinoa Burgers packed with protein and flavor that even meat lovers will enjoy.
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Prep Time 10 minutes
Cook Time 17 minutes
Total Time 27 minutes
Servings: 6 burgers
Course: Dinner
Cuisine: American
Calories: 200
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Burger Mixture
  • 1 small red onion Adds a mild sweetness and depth of flavor. Substitution: Use shallots for a sweeter taste.
  • 2 cloves garlic Provides a savory aroma and bold flavor. Note: Fresh whole cloves recommended for the best flavor.
  • 1 can canned black beans Main protein source for the burgers. Prep Note: Rinse and drain thoroughly before use.
  • ¼ cup fresh cilantro Offers bright, zesty notes. Substitution: Parsley can be used for a milder flavor.
  • 2 tablespoons fresh parsley Complements the other flavors with a slightly peppery finish. Note: Optional for those sensitive to cilantro.
  • 1 large egg Acts as a binder for the burger mixture. Substitution: To make vegan, use a flax egg (1 tbsp ground flaxseed mixed with 3 tbsp water).
  • ½ teaspoon red pepper flakes Adds a touch of heat. Note: Adjust according to spice preference.
  • 1 cup cooked quinoa Provides texture and additional nutrition. Prep Note: Cool quinoa before mixing to avoid excess moisture.
  • ½ cup whole wheat bread crumbs Adds structure to the patties. Substitution: Use oat flour or crushed cornflakes for a gluten-free option.
  • to taste salt Essential for flavor enhancement.
  • to taste black pepper Essential for flavor enhancement.
For Serving
  • 6 sprouted wheat burger buns Serve as the base for the burgers. Note: Choose whole-grain or gluten-free buns for variations.
  • toppings (sliced tomato, red onions, baby spinach, ketchup) Enhance taste and texture; customize as desired.

Equipment

  • grill or non-stick skillet
  • food processor
  • large bowl

Method
 

Step-by-Step Instructions
  1. Preheat a grill or non-stick skillet over medium-low heat to around 350°F (175°C).
  2. In a food processor, pulse the red onion and garlic until finely chopped.
  3. Add rinsed black beans, fresh cilantro, parsley, egg, and red pepper flakes to the food processor. Pulse until roughly mixed.
  4. Transfer to a bowl and fold in cooked quinoa, remaining black beans, and bread crumbs. Season with salt and pepper to taste.
  5. Divide mixture into six equal portions and form each into a ¾ inch thick patty.
  6. Place patties on the preheated grill or skillet and cook for about 6 minutes on each side until golden brown.
  7. Lightly toast sprouted wheat buns for about 2 minutes on the grill until golden.
  8. Assemble the burgers with patties and toppings between toasted buns.

Nutrition

Serving: 1burgerCalories: 200kcalCarbohydrates: 30gProtein: 14gFat: 5gSaturated Fat: 1gCholesterol: 70mgSodium: 400mgPotassium: 500mgFiber: 12gSugar: 1gVitamin A: 500IUVitamin C: 5mgCalcium: 30mgIron: 2mg

Notes

Avoid overprocessing the mixture; cool the quinoa before mixing. Toast your burger buns to prevent sogginess.

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