Yields: 4 burgers
Prep Time: 15 minutes
Cook Time: 20-25 minutes
Ingredients:
Quinoa:
- 1 cup uncooked quinoa
Binder:
- 1 large egg (or a flax egg for a vegan option: 1 tablespoon ground flaxseed + 3 tablespoons water)
Beans:
- 1 (15-ounce) can black beans, rinsed and drained
Flavor Boosters:
- 1/2 cup chopped onion
- 1/4 cup chopped bell pepper (any color)
- 2 cloves garlic, minced
- 1 tablespoon tomato paste
Spices:
- 1 teaspoon cumin
- 1/2 teaspoon chili powder
- 1/2 teaspoon smoked paprika (optional, but adds a lovely depth)
- 1/4 teaspoon salt, or more to taste
- 1/4 teaspoon black pepper
Add-ins (Optional):
- 1/4 cup breadcrumbs, panko, or rolled oats (helps with binding)
- 1/4 cup chopped fresh herbs (parsley, cilantro, etc.)
- 1/4 cup crumbled feta or shredded cheddar cheese
Oil:
- Olive oil or avocado oil for cooking
Instructions:
Cook the quinoa:
- Rinse the quinoa and cook according to package directions (usually about 15 minutes).
- Drain any excess water and let it cool slightly.
Sauté the vegetables:
- Heat a drizzle of oil in a skillet over medium heat.
- Add the onion and bell pepper and cook until softened, about 5 minutes.
- Add garlic and cook for 30 seconds more until fragrant.
Mash the beans:
- In a large bowl, mash about half of the beans with a fork or potato masher.
- Leave the remaining beans whole for texture.
Combine the mixture:
- To the bowl with beans, add the cooked quinoa, sautéed vegetables, tomato paste, egg (or flax egg), and spices.
- If using breadcrumbs, herbs, or cheese, add those as well. Stir thoroughly until everything is well combined.
Form the patties:
- Divide the mixture into 4 equal portions and shape them into patties about ½-inch thick.
Cook the burgers:
- Pan-fry: Heat a drizzle of oil in a large skillet over medium heat. Cook the patties for about 4-5 minutes per side, or until golden brown and heated through.
- Bake: Preheat your oven to 400°F (200°C). Lightly oil a baking sheet and place the patties on it. Bake for 15-20 minutes, flipping halfway through.
Serving and toppings:
- Serve on whole wheat buns with your favorite toppings like lettuce, tomato, avocado, sliced red onion, pickles, and sauces like hummus, mayo, mustard, or a spicy chipotle sauce.
Tips:
- Don’t overcook the quinoa: Be sure to follow package instructions to avoid mushy quinoa.
- Experiment with add-ins: Try different spices, vegetables, cheeses, or a handful of chopped spinach for extra nutrients.
- Freeze for later: These burgers freeze well! Shape the patties and place them on a parchment-lined tray in the freezer. Once frozen, store in a freezer-safe bag for easy meals.
