nutritional information

Per Burger:

  • Calories: 215
  • Protein: 9 g
  • Total Fat: 3 g
  • Saturated Fat: <1 g
  • Carbohydrates: 40 g
  • Cholesterol: 0 mg
  • Sodium: 438 mg
  • Fiber: 6 g
  • Sugar: 5 g
Vegan

Black Bean-Quinoa Burgers

Black Bean-Quinoa Burgers

Serves 8

Here's a delicious veggie burger you can whip up from scratch. Any steak seasoning (which is just a combination of herbs and spices) will work to give the patties a rich, hearty flavor. Stash a few in the freezer for busy weeknight meals. For super-easy cookouts, bake the patties ahead, then reheat them on the grill. Serve with your favorite burger fixings.
  • ½ cup quinoa
  • 1 small onion, finely chopped (1 cup)
  • 6 oil-packed sun-dried tomatoes, drained and finely chopped (¼ cup)
  • 1 ½ cups cooked black beans, or 1 15-oz. can black beans, rinsed and drained, divided
  • 2 cloves garlic, minced (2 tsp.)
  • 2 tsp. dried steak seasoning
  • 8 whole-grain hamburger buns

1. Stir together quinoa and 1 ½ cups water in small saucepan, and season with salt, if desired. Bring to a boil. Cover, reduce heat to medium-low, and simmer 20 minutes, or until all liquid is absorbed. (You should have 1½ cups cooked quinoa.)

2. Meanwhile, place onion and sun-dried tomatoes in medium nonstick skillet, and cook over medium heat. (The oil left on the tomatoes should be enough to sauté the onion.) Cook 3 to 4 minutes, or until onion has softened. Stir in ¾ cup black beans, garlic, steak seasoning, and 1½ cups water. Simmer 9 to 11 minutes, or until most of liquid has evaporated.

3. Transfer bean-onion mixture to food processor, add ¾ cup cooked quinoa, and process until smooth. Transfer to bowl, and stir in remaining ¾ cup quinoa and remaining ¾ cup black beans. Season with salt and pepper, if desired, and cool.

4. Preheat oven to 350°F, and generously coat baking sheet with cooking spray. Shape bean mixture into 8 patties (½ cup each), and place on prepared baking sheet. Bake 20 minutes, or until patties are crisp on top. Flip patties with spatula, and bake 10 minutes more, or until both sides are crisp and brown. Serve on buns.

July/August 2011 p.60

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comments

I used less water, 1/2 cup, added bread crumbs and an egg. I like big patties so the addition make that possible. Added Cayanne powder and the garlic was seasoned in olive oil. Tastie served with roasted veggie!

Jennifer Snyder - 2015-08-19 15:51:11

Too much water added!!

Valarie C - 2015-07-13 20:33:36

"1. Stir together quinoa and 1½ cups water " I think that should be 1 cup, not 1½

ray - 2015-06-29 15:31:04

Note to self: if adding veges extra quinais for binding & less water (veges used: carrot, kale, jalapeño; spices: sage & cilantro)

Joanne - 2015-06-07 17:04:02

Tried this recipe today and found it too wet to form patties. I added 1/4 cup sesame seeds, toasted and ground fine in the food processor. I also skipped putting the onion, garlic, bean, quinoa mixture in the food processor and reduced the amount of water to 1/2 cup for simmering. I also added some cilantro and more spice. The burger formed nicely and was delicious!

Barbara - 2015-05-27 16:40:04

Is the nutritional value with the bread bun or without?

Cassandra - 2015-04-07 19:30:21

Add a cup of breadcrumbs, and use half can of tomato paste instead of Sundried and you can grill them. Use foil sheet and nonstick spray, drizzle a little bit of olive oil on top.

April Micci - 2015-03-29 22:49:15

Not bad. Better as a dip for pita. Didn't really get thick enough for a patty

Mj - 2015-03-15 17:09:28

I think they use this recipe at Thrive Juice Bar in uptown Waterloo. Amazingly good.

Jeromy Bristowe - 2015-02-20 19:52:31

I Absolutely love quinoa!! The burgers are delish!!

veggie_momma - 2015-02-20 03:13:09

I made these last night. Had to add water during while in the food processor. All in all not bad. Go ahead and make this in bulk and put extra pattys on parchment paper in the freezer. They take awhile to make. Not for if you're in a hurry.

Tery - 2015-01-17 12:39:13

Taste was good. Consistency to loose. Made some bread crumbs from a good quality bread and added it to the mix. Will reduce the water as someone suggested. That should help. Will try recipe one more time. Thanks! Happy Holidays!

Valerie Tarangelo - 2014-12-25 04:50:06

I just made these and they are very good!! I did follow instructions but added more garlic and chopped up some yellow bell peppers. Sauteed all of this with the onions and sun dried tomatoes. I then added some garlic powder, black pepper, a dash of chipolte chili pepper, and 1/4 teaspoon of red pepper flakes (from another comment). I let all this simmer till almost all of the water evaporated. I did use more than 3/4 of the beans and quinoa in the food processor with the mixture - then stirred in the rest of the beans and quinoa. I did as another cook suggested and put them on parchment paper. When flipping them over they held together like a champion. Hubby said very delicious. Will definitly make again. Very satisfying.

Elaine Wright - 2014-12-15 01:16:55

Yum

Katherine - 2014-11-30 22:13:26