Black Bean and Quinoa Burgers

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Compared to beef burgers, vegetarian bean burgers tend to be a bit mushy in the middle. This is primarily because a black bean patty is made up mostly of starch and proteins that have already been cooked once. They no longer cling together in the same way and don’t really change shape when you cook them for a second time. For this reason, I needed to add ingredients that would make it more crumbly, if you will, in the middle. I learned a handy little trick that did just this. I baked the beans for 1/2 an hour in the oven to dry them out a bit and added 1/4 cup of nuts. Not only did this create an exceptional burger but adding the nuts also increased the protein count. Win-win!

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These burgers are a nice alternative to beef burgers and a better choice than store bought veggie burgers that tend to be loaded with sodium. Each serving has 17.8g of net carbs, 12.1g of protein and 5 Weight Watchers points.

They pair fabulously with our Bitter Melon relish. The bitter taste of the relish is very subtle and goes very well with the beans. Add a little bit of ketchup, freshly grated parmesan, red dandelion and onion sprouts.

Try them on their own with a mixed green salad or in a high protein pita.

Black Bean and Quinoa Burgers Recipe

By kimmy Published: March 30, 2015

  • Yield: 6 Servings
  • Prep: 15 mins
  • Cook: 20 mins
  • Ready In: 35 mins

Calories: 230 | Fat: 6.1g | Protein: 12.1g | Carbs: 37.2g | Fibre: 19.4g | WW Points: 5

Ingredients

Instructions

  1. Place the quinoa in a small saucepan with 1 cup of water and bring to a boil. Reduce heat to low, cover the pan, and cook 10-15 minutes until the water is absorbed and quinoa is cooked.
  2. Heat the oil in a small pan over medium heat and add onion, garlic, jalapeno, and 1/4 teaspoon salt. Saute until softened, 5-6 minutes.
  3. Preheat oven to 350.
  4. Spread black beans on a parchment lined cookie sheet and bake for 15 minutes until beans have popped open.
  5. Place baked beans in a food processor and grind them up then transfer to a large bowl.
  6. Stir in the tomato paste, egg, corn, cilantro, cumin, nuts and remaining 1/4 teaspoon salt. Stir in the cooked quinoa, oats, and quinoa flour until well mixed.
  7. Form the mixture into 6 equal patties.
  8. Preheat oil in a frying pan to medium-high heat. Cook 6-8 minutes until the patties are golden brown and crispy. Carefully flip the over and cook another 6-8 minutes until slightly golden.
By | 2015-03-30T06:55:57+00:00 March 30th, 2015|Dinner, Gluten Free, Recipes, Vegetarian, WW Friendly|

About the Author:

Hello and thanks for popping by! My name is Kim and I love to cook low carbs recipes, desserts, salads and soups. I am always on the hunt for new recipes to make over. My husband Paul was diagnosed with slow onset Type 1 diabetes (LADA) over 5 years ago so we were forced to change the way we did things when it came to cooking. We have always been a healthy and active family. I play soccer, we both run 3-4 times per week and walk 5km most week days after dinner. Our kids play soccer and rugby and are no strangers to a healthy lifestyle. Spending time in the kitchen is always time well spent in my humble opinion and I love to share my cooking successes with you here. There may be hiccups along the way but we keep going and I hope our passion for food translates to your kitchen. Feel free to explore and remember to check us out on Face Book, Twitter, Instagram and Flickr.

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