Best Black Bean and Quinoa Burgers

As seen in my article on YorkRegion.com - Renata's Table: Black bean and quinoa burgers will win over even staunch beef burger fans

There are lots of recipes in vegetarian and vegan cookbooks and online for black bean burgers. This is my version of this popular veggie burger and it’s fabulous if I do say so myself! And it has passed the taste test many times for many people and even those who swear by a beef burger have asked for this recipe! I love that my recipe gives the veggie burger structure to bite into and holds up loaded with toppings. And the best part is that it makes up and cooks up in a short period of time to have lunch or dinner on the table quickly.

Meal Prep Alert: Make the burgers up and store them in the fridge (uncooked) for a couple of days so they are ready to pop in a pan to cook them up when you want them.

The base of these burgers are black beans and quinoa. Black beans, sometimes referred to as black turtle beans, are an antioxidant, they are a rich plant-based protein, fiber, folate, iron and calcium. Black beans are particularly good for gut health as they do not break down in the small intestine and enter the colon whole (or chewed up but not digested) which causes healthy fermentation in the gut. They are low on the glycemic index so do not spike blood sugar. Black beans are free of saturated fats and cholesterol so they are extremely good for heart health.

Quinoa is a superfood, a carb and a complete protein food containing all 7 amino acids, rich in fiber, magnesium and iron.

I encourage you to make these burgers! You will love them, I’m sure!

As always, when you make this recipe, please post a photo of your Black Bean and Quinoa Burger goodness and tag my IG account #RenataCollective or leave a comment with your thoughts!

Prep Time: 10 minutes / Cook Time: 10 minutes / Serves: 4-5 Burgers

Ingredients

¼ Cup Quinoa
½ Cup Water
2 Garlic Cloves – minced
1 540 mL / 19 fl. oz Can Black Beans – drained and rinsed
2 Tablespoons Cooking Onion – minced
1 Tablespoon Jalapenos – minced
¼ Cup Yellow Bell Pepper – chopped small
1½ teaspoons Siracha Hot Sauce – alternate: any hot sauce of your choice (optional but delicious!)
2 teaspoons Dried Parsley
1 teaspoon Ground Cumin
1 teaspoon Onion Powder
Pinch of Herbamare or Sea Salt
Grinds of Fresh Pepper
1 Egg
½ Cup Panko Crumbs – alternate: bread crumbs, regular or gluten free
3 Tablespoons Extra Virgin Olive Oil – alternate: grape seed oil or avocado oil

How It’s Made

If you don’t already have quinoa cooked, then soak the quinoa in water for 15 minutes, drain well and in the small pot that you will cook it in, over medium heat, add the quinoa and stirring, roast the quinoa until the water has evaporated. This gives the quinoa a nice flavour. Add the water, bring to a boil. Lower the heat, cover and simmer for 15 minutes until the water has been absorbed, about 15 minutes. Remove from the heat and let cool.
Mince the garlic and set aside to form its nutritional magic while you prepare the other veggies and ingredients.
Measure out 1/3 cup black beans and set aside.
In your food processor, add the rest of the black beans, cooled quinoa, garlic, onion, jalapenos, peppers, spices, pinch of Herbamare or sea salt and a few grinds of black pepper. Whirl to mix together until smooth but leave a bit of texture.
Transfer the mixture to a large bowl, add the 1/3 cup of black beans you put aside, the egg and the panko and mix it all together well. If it is too wet, add some more panko. If it’s too dry, add a bit of water.
Form the mixture into 4 or 5 patties.
(If you don’t have a food processor, mash the black beans with a fork. Add in the quinoa, cooled quinoa, garlic, onion, jalapenos, peppers, siracha hot sauce, spices, pinch of Herbamare or sea salt, a few grinds of black pepper, the 1/3 cup black beans you kept aside, the egg and the panko and mix it into the black beans. Form the mixture into 4 or 5 patties.)
Once the patties are formed, put them in the fridge to sit for 10 minutes.
Heat the oil in a large frying pan over medium heat.
Add the patties to the pan and cook in the hot oil until heated through about 5 minutes a side. They will form a lovely crunchy crust.
Serve on a bun with your favourite burger toppings! Or without a bun on a salad! Or in a lettuce wrap!