Description
These Quinoa Black Bean Burgers are a flavorful and healthy vegetarian option perfect for a quick weeknight dinner or casual gathering. Packed with protein from black beans and quinoa, along with a blend of spices, these burgers are satisfying, nutritious, and easy to prepare on the stovetop.
Ingredients
Main Ingredients
- 1-2 tablespoons oil (avocado, olive or coconut)
- 1/2 cup diced onions
- 1/2 tablespoon minced garlic
- 14 ounce can black beans (low sodium, drained and rinsed)
- 1/2 cup cooked quinoa
- 1/4 cup whole grain flour (gluten free, all-purpose, or whole wheat white)
- 3/4 teaspoon chili powder
- 1/2 teaspoon cumin
- 1/4 teaspoon coriander
- 1/4 teaspoon paprika
- 1/2 teaspoon salt (plus more to taste)
- 1 large egg
Instructions
- Sauté aromatics: In a large skillet over medium-high heat, heat the oil. Add diced onions and minced garlic to the hot pan. Cook, stirring occasionally, for 4-5 minutes until the onions and garlic are fragrant and softened. Transfer the mixture to a heat-safe bowl and place in the refrigerator to cool.
- Combine burger mixture: In a large bowl, mash the drained and rinsed black beans with a fork or potato masher until chunky. Add the cooked quinoa and the cooled onion-garlic mixture. Stir in the whole grain flour, chili powder, cumin, coriander, paprika, salt, and the egg. Mix or mash everything well until combined. Place the mixture in the refrigerator to chill for at least 30 minutes or up to overnight to help the patties hold their shape when cooking.
- Shape patties: Using a 1/3 cup measuring cup, scoop the burger mixture and shape it into patties using your hands. You should be able to form about 5 patties from the mixture.
- Cook burgers: Heat a large skillet over medium heat and lightly spray with oil if using a cast iron pan to prevent sticking. Place the burger patties in the skillet without crowding. Cook each side for about 4 minutes or until they turn golden brown and cooked through. Transfer the cooked patties to a tray and let them cool for about 5 minutes to help them set.
- Assemble and serve: Assemble your burgers with your favorite buns, toppings, or serve them on a fresh salad for a lighter option. Enjoy immediately.
Notes
- Chilling the burger mixture before shaping helps the patties hold together better during cooking.
- You can substitute the egg with a flax egg for a vegan version, but texture may vary.
- If you prefer a spicier burger, increase the chili powder or add some cayenne pepper.
- These burgers can be made ahead and reheated gently in a skillet or oven.
- Use gluten-free flour to make this recipe gluten-free.
