Spicy Quinoa and Black Bean Burger [It’s All Veg]
These black bean burgers a cinch to make. Really.
Take advantage of warm, sunny days and all the barbeque feels with this spicy red quinoa, corn, and black bean burger recipe. These plant-based and gluten-free black bean burgers are not only delicious; they’re simple to make.
Grab your pantry staples (hello, dried black beans!) and whip up this black bean burger recipe in less than an hour – it’s a summer staple.
Buying the Ingredients
This black bean burger recipe contains a handful of pantry staples including dried spices, quinoa, garlic and onion, and black beans.
Black beans, along with other varieties of beans, are one of the cheapest and healthiest protein sources out there. Bonus: they’re also filled with other important nutrients including fiber.
One cup of black beans provides 60 percent DRI of fiber and 30 percent DRI of protein. Along with other legumes, black beans are especially good at regulating the digestive system and insulin response, thanks in part to their hefty amounts of protein and fiber.
This means that beans help satiate hunger levels and keep you feeling fuller longer, without any blood sugar spikes and crashes.
One cup of cooked black beans also provides roughly 250 percent of the daily recommended intake (DRI) of molybdenum, 64 percent DRI of folate, and an impressive amount of manganese, B vitamins, phosphorus, zinc, magnesium, and iron.
Although not as brightly colored as some phytonutrient-rich fruits and vegetables, black beans still deliver serious plant powers. Black beans contain high concentrations of anthocyanins, flavonoids, and phenolic acids, phytonutrients that work like antioxidants in the body to protect cells and DNA from free radical damage and disease.
Buying black beans dry and in bulk is the most delicious (and seriously affordable) way to enjoy this legume. You’ll need your beans cooked and ready to go for this recipe, but preparing dry beans from scratch is not only environmentally friendly (see ya later, wasteful cans), it’s an easy way to avoid chemicals (like BPA) and toxic substances found in most can linings. Not to mention, dried and cooked beans are far more delicious than canned beans, and preparing them is easy as can be. If you’ve got an Instant Pot or pressure cooker, you can have cooked beans in less than half an hour! Just be sure to soak them a good eight hours or overnight before cooking.
No dried black beans? Don’t despair. Head to the natural food store to find black beans in boxed form or from BPA- free cans.
Kitchen Prep
The prep for this black bean burger recipe is as easy as can be. Grab your pantry staples, sauté some vegetables, preheat the oven, bake the burgers, build, and devour.
To make these black bean burgers, you’ll need a food processor to pulse the bean and quinoa mixture together. If you do not have a food processor, a blender will work as well. Just make sure not to over-process the mixture in the blender (or food processor) to leave some texture for the burgers in tact.
These black bean burgers are plant-based and can be made gluten-free as well. Either quick cooking oats or breadcrumbs can be used to bind the mixture together. Look for certified gluten free options of the quick cooking oats or breadcrumbs to make these black bean burgers gluten-free.
How to Make Black Bean Burgers
A burger is all about the toppings. This black bean burger recipe tastes delicious on either a crusty bun, a bowl of kale or other leafy greens, or wrapped in a big leaf of lettuce or collard green.
Top the burger with spicy mustard, ketchup, avocado or guacamole, slices of red onion, tomato, greens, cilantro, radishes, aioli, or any other topping you desire.
This recipe makes 6 small burgers.
Ingredients
Black Bean Burgers
Preparation
- Preheat oven to 350 degrees Fahrenheit.
- Heat avocado oil in a skillet over medium heat. Add in onion, red pepper, and garlic and sauté until soft, about ten minutes.
- To a food processor add two cups of the cooked beans, spices, cilantro, sea salt, fresh ground pepper, oats or bread crumbs, and sautéed onions, peppers, and garlic. Pulse mixture together until combined, but texture still remains.
- Scoop food processor mixture into a large bowl and add remainder of beans, quinoa, and corn. Stir until well combined.
- Using your hands, form six small patties on place on a parchment paper lined baking tray.
- Bake black bean burgers for 28-35 minutes, flipping halfway through. Burgers will be golden once cooked.
- Remove from oven and enjoy!
