Black Bean Quinoa Burgers
These vegetarian black bean quinoa burgers are easy and quick to make, so they are perfect for a healthy and affordable weeknight meal. Your whole family will be impressed by how tasty and hearty the burgers are! The best part? They're ready in under 30 minutes and can easily be made gluten-free and vegan, too!
Servings: 6 burgers
Calories: 250kcal
Ingredients
For The Burgers
- ½ medium red onion roughly chopped
- 1 tbsp chopped garlic
- 30 oz canned black beans rinsed and drained, divided
- 2 tbsp freshly chopped cilantro leaves
- 2 tbsp freshly chopped parsley leaves
- 1 egg or 1 flax egg
- ½ tsp red pepper flakes
- ⅓ cup cooked quinoa
- ½ cup whole wheat bread crumbs or oat flour
- salt and fresh ground black pepper
- 4 sprouted wheat burger buns
For The Toppings
- sliced tomato
- sliced red onions
- baby spinach leaves
- ketchup
Instructions
- Heat a grill or grill pan over medium-low heat. Meanwhile, in a food processor, pulse onion and garlic until finely chopped.
- Add 1 can black beans, cilantro, parsley, egg, and red pepper flakes and pulse to combine.
- Transfer mixture to a large mixing bowl, add the remaining can of black beans, quinoa, and the bread crumbs. Season with salt and pepper, to taste, and mix until well combined.
- Divide mixture into 6 portions and form into patties.
- Place on hot oiled grill over medium-low heat and cook about 6 minutes a side or until heated through.
- Toast hamburger buns on a grill. Place a burger on the bottom of each bun. Top with baby spinach (or lettuce), tomato, onions, and ketchup.
- Cover the burgers with the top of the bun and serve.
Notes
Top Tips for Making Black Bean Quinoa Burgers
- To make these burgers vegan, replace the egg with a flax egg.
- Don't over-process your ingredients! You want the mixture to be chunky, not a full puree, otherwise it will be mushy on the inside after you cook it.
- If you don't have a food processor or blender, you can use a potato masher or a fork!
- You can use olive oil cooking spray for the grill pan if you need an easy way to grease it before cooking the burgers.
- One tip you can try to make your burger even chunkier and meaty is to partially dry out the black beans in the oven before you add them to the burger mixture. I got this tip from Serious Eats. All you have to do is take the rinsed/drained canned black beans and spread them onto a lined baking sheet -- baking them for 15 minutes in the oven before adding them to the mixture.
Nutrition
Calories: 250kcal | Carbohydrates: 41g | Protein: 14g | Fat: 1g | Cholesterol: 27mg | Sodium: 85mg | Potassium: 544mg | Fiber: 12g | Sugar: 1g | Vitamin A: 105IU | Vitamin C: 1.1mg | Calcium: 63mg | Iron: 3.5mg