Black Bean Quinoa Burgers
Create satisfying black bean quinoa burgers packed with protein and flavor. These vegetarian burgers are hearty, healthy, and perfect for grilling.
Ingredients
- Black Beans 15 ounces, drained and rinsed, or ~425 grams: The heart and soul of these burgers! They provide a hearty texture and earthy flavor. I prefer to use canned beans for convenience, but you can also cook your own from scratch.
- Cooked Quinoa 1 cup, cooked according to package directions, or ~185 grams: Adds a nutty taste and helps bind the burgers. Make sure your quinoa is cooled before adding it to the mix.
- Breadcrumbs 1/2 cup, or ~50 grams: Absorbs excess moisture and helps the burgers hold their shape. I like to use panko breadcrumbs for their light and crispy texture, but any type will work.
- Onion 1/2 medium, finely chopped, or ~75 grams: Adds a savory flavor and depth. Sautéing the onion before adding it to the mixture mellows its bite and enhances its sweetness.
- Garlic 2 cloves, minced, or ~6 grams: A must-have for any good burger! Garlic adds a pungent aroma and savory taste.
- Chili Powder 1 tablespoon, or ~7 grams: Provides a warm and spicy kick. Adjust the amount to your preference.
- Cumin 1 teaspoon, or ~2 grams: Adds an earthy and smoky flavor.
- Smoked Paprika 1/2 teaspoon, or ~1 gram: Enhances the smoky flavor and adds a touch of sweetness.
- Salt 1 teaspoon, or ~6 grams: Enhances the flavors of all the other ingredients.
- Black Pepper 1/2 teaspoon, or ~1 gram: Adds a touch of spice and balances the flavors.
- Egg 1 large, lightly beaten, or ~50 grams: Acts as a binder and helps hold the burgers together. For a vegan option, you can use a flax egg (1 tablespoon ground flaxseed mixed with 3 tablespoons water).
- Olive Oil 1 tablespoon, or 15 ml: For sautéing the onion and garlic.
Instructions
- Sauté the Aromatics: Heat olive oil in a skillet over medium heat. Cook onion until translucent (5 min), then garlic (1 min).
- Mash the Beans: In a large bowl, mash black beans until mostly smooth with some chunks.
- Combine the Ingredients: Add quinoa, sautéed aromatics, breadcrumbs, spices, salt, pepper, and egg.
- Mix Well: Combine thoroughly using hands or spoon.
- Form the Patties: Shape into 4–6 patties, about 1 inch thick.
- Chill the Patties (Optional): Refrigerate for 30 minutes to firm up.
- Cook the Burgers:
- Grill: 5–7 min per side on medium heat
- Bake: 375°F (190°C) for 20–25 min, flip halfway
- Pan-Fry: 5–7 min per side in skillet with olive oil
- Serve and Enjoy: Serve on buns with toppings of choice.
Notes
Nutrition (Per Serving)
- Calories: 323 kcal
- Protein: 18g
- Carbohydrates: 55g
- Fiber: 13.6g
- Fat: 3.5g
- Sodium: 605mg