Quinoa Black Bean Burger

I must have tried at least 10 different veggie burgers that are available in the grocery stores. But I found that I could eat those only when faced with no other choice and that’s it. They all seemed to have so many ingredients that I could hardly pronounce let alone justify putting them in my body! But I definitely felt the need to have a quality nutritious veggie burger for packing lunch for my kids or husband or for myself. 

It took me a few iterations to come up with this veggie burger recipe which passed the critical taste testing of my family also 🙂 I took regular white Quinoa for this recipe; you can mix and match also depending upon your taste (half white quinoa + half red quinoa). For convenience purposes I have used black beans from a can in this recipe. So make sure you drain and rinse them well to get rid of excess sodium. If for health or dietary reasons you are on a low salt diet then it might be better to buy dried beans and cook them yourself to control the salt content.

Ingredients

Quinoa – 3/4th cup cooked

Black beans or red kidney beans – 1 can drained and rinsed or 1 ½ cup cooked

Fresh baby spinach – 1 cup chopped

Chickpea flour (Besan – available at Indian grocery stores) OR Oat flour OR regular flour – ½ cup or as needed

Onion – ½ onion finely chopped

Garlic – 1 large clove finely chopped

Green chilies (optional) — 1 finely chopped

Coriander/Cilantro (optional) – handful finely chopped

Quinoa in measuring cup

Seasonings

Extra Virgin olive oil

Salt – ½ t or as per taste

Black pepper/Red pepper powder/paprika – ½ t

Ground Roasted cumin powder – ½ t (optional)

Ground coriander powder – ½ t (optional)

Directions

  • Take the black beans and mash them using a potato masher or food processor in a bowl. Black beans        Mashed Beans
  • Add the chopped spinach and cooked quinoa to the beans.

chopped Spinach       Cooked Quinoa

  • Then add the onions, green chilies, coriander, and garlic.

Condiments

  • Add the Chickpea flour and mix well so that if you were to form a ball it stays put and doesn’t crumble. Add slightly less than ¼ cup water and mix.

Mixture

  • Mix well and taste to see if it needs more salt etc.
  • While mixing all the ingredients, keep the pan on medium heat.
  • Now make patties from the above mixture. You should be able to make around 6 patties from this quantity or more if you want them thinner and smaller.

Patties

  • Once the pan is heated, put a tablespoon of olive oil/canola oil and put 3 patties.
  • Cook for about 4 minutes on low-medium heat till edges start turning slightly brown. Then flip them over and cook for another 4 minutes or so till crispy.

Cooked Patties

  • Serve on a bun with lettuce and tomatoes and onions or just enjoy with ketchup.

Veggie Burger

  • Just remember that you can add any other vegetables/seasonings of your choice if you want to substitute something you don’t like above. Go ahead and be creative!!

 Enjoy!

Nutritional Content

Total servings: 6

Per serving: Calories 165, Fat 4.5g, Carbs 23.9 g, Fiber 5.g, Protein 7.7g

 

This recipe has been entered in the MLLA contest at Lisa’s Kitchen. The host for the month of Oct is Veggie kitchen.

 

2 thoughts on “Quinoa Black Bean Burger

  1. Pingback: Quinoa – Super food of the Incas | Eat Well Feel Good

  2. Pingback: Ideas for a Healthy Lunch Box (gluten free and nut free) | Healthy Eats For All

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