Quinoa Burgers Recipe

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.

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