Jumat, 03 Mei 2019

Vegan 5 Ingredient Black Bean Quinoa Burgers

Here’s a great burger recipe that will satisfy everyone from vegans and vegetarians to carnivores this grilling season.

No matter your diet, these black bean quinoa burgers are a tasty, nutritious way to feed your body plant-based protein. They’re also quick and easy to make, which is always a bonus when it comes to making healthy recipes on busy weeknights.

These hearty burgers pack some heat from the chili powder, but how much heat is up to you – add more if you want a spicier burger. And you can top these crispy burgers with classic additions like fresh lettuce, tomatoes, onions, or ripe avocado.

And if you’re feeling adventurous, you can slather them with homemade fermented ketchup or mustard.

Quinoa Gives Burgers a Boost


Instead of the breadcrumbs typically used in burgers, I’ve added quinoa to this recipe to help hold the burgers together while providing extra protein and nutrients.

Quinoa is absolutely okay for gluten-free diets since it’s technically a seed, not a grain. It contains all the essential amino acids, making it a complete protein.

It’s also much higher in fiber than most grains, so it’ll keep you full and stabilize your blood sugar level.

And for even more nutritional bonuses, quinoa has high antioxidant levels, especially quercitin, which has anti-inflammatory properties and prevents cell damage from free radicals. It’s also rich in magnesium, potassium, zinc, and iron.

To give these burgers a double plant-based protein boost, I’ve added both quinoa and black beans.


INGREDIENTS


  • 1 15 oz can black beans (drained and rinsed)
  • 1 tsp chili powder
  • ½ tsp sea salt (or more - to taste)
  • ¾ cup quinoa (cooked)
  • ¾ cup carrots (shredded)
  • 1 tbsp olive oil


INSTRUCTIONS


  1. Place the black beans, chili powder, salt, quinoa, and carrots in a food processor and process for 3-4 minutes or until everything is combined and holds together.
  2. Heat the olive oil in a large pan over medium-high heat.
  3. Form 4 patties out of the bean mixture and place in the pan.
  4. Cook for 5 minutes on each side.
  5. Serve the bean burgers on lettuce with lettuce, tomato and avocado, along with fresh herbs or sliced onion if desired.


NOTES:

Burger Toppings: lettuce, tomatoes, onions, avocado slices.