|Nutritional Guidelines (per serving)|
|Servings: 4 servings|
|Amount per serving|
|% Daily Value*|
|Total Fat 16g||20%|
|Saturated Fat 3g||13%|
|Total Carbohydrate 64g||23%|
|Dietary Fiber 17g||59%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Vegetarians and non-vegetarians alike will enjoy these hearty and healthy veggie burgers made with high-protein quinoa and seasoned black beans. Any cooked beans will work in this recipe, but black beans have a particular "meaty" flavor that works well here.
This is a great recipe for using up leftover cooked beans, but if you don't happen to have any on hand, you can use canned black beans instead.
- 1/3 cup raw quinoa
- 1 cup vegetable broth
- 1 1/2 cups cooked black beans (or 1 can of black beans—see below)
- Salt and pepper
- 1/2 cup breadcrumbs
- 1/4 cup red bell pepper (finely diced)
- 1/4 cup green onion (finely diced)
- 1 egg
- 1 teaspoon cumin
- 1 teaspoon smoked paprika (or regular paprika)
- 1/4 teaspoon salt (or to taste)
- 1/4 teaspoon black pepper (or to taste)
- 2 tablespoons olive oil
- Seasoning Canned Black Beans:
- 1 to 2 tablespoons olive oil
- 1/2 cup chopped onions
- 1 teaspoon minced garlic
- 1 teaspoon cumin
- 1/2 teaspoon chili powder
- 1 teaspoon smoked paprika (optional)
- Salt to taste
- Pepper to taste
Make the Veggie Burgers
In a small saucepan, bring the quinoa and vegetable broth to a simmer.
Cover and cook over low heat for 12 to 15 minutes.
Turn off the heat and let quinoa sit, covered, for 5 minutes longer.
Remove the cover and fluff the quinoa with a fork.
Add the black beans to a large bowl. Sprinkle the beans with salt and pepper and mash the beans gently with a potato masher.
Add the cooked quinoa, breadcrumbs, diced red pepper, green onions, egg, cumin, and paprika to the bowl with the mashed beans.
Stir everything together well with a fork. Add more breadcrumbs if the mixture is too wet to form into patties. Season the mixture with salt and pepper to taste.
Shape the mixture into 4 or 5 patties, each about 1 inch thick. Heat the olive oil in a heavy skillet over medium heat.
Cook the patties in the skillet until well-browned on one side, about 3 to 5 minutes.
Carefully flip the patties and cook on the other side until well-browned. Continue to turn and cook patties until they are cooked through and crispy on the outside, about 8 to 12 minutes total.
Season Canned Black Beans
Place the olive oil in a skillet over medium-low heat.
Add the onion, garlic, cumin, chili powder, and smoked paprika, if desired.
Cook, stirring often, until the onion is soft and fragrant.
Add the canned beans to the skillet, including the liquid.
Cook over medium heat, stirring often, until most of the liquid has evaporated.
Taste and season with salt and pepper as needed.