Black Bean Quinoa Burgers

If you want to add more American recipes to your recipe box, Black Bean Quinoa Burgers might be a recipe you should try. Watching your figure? This lacto ovo vegetarian recipe has 360 calories, 29g of protein, and 9g of fat per serving. For $2.45 per serving, you get a main course that serves 4. This recipe from The Messy Baker has 11 fans. If you have spinach leaves, oregano, salsa, and a few other ingredients on hand, you can make it. From preparation to the plate, this recipe takes approximately 15 minutes. Overall, this recipe earns a pretty good spoonacular score of 70%. If you like this recipe, take a look at these similar recipes: black bean & quinoa burgers, Black Bean and Quinoa Burgers, and Black Bean-Quinoa Burgers.

Servings: 4

Preparation duration: 5 minutes

Cooking duration: 10 minutes

 

Ingredients:

1 cup cooked quinoa, cooled

1 large egg*

¼ cup finely chopped fresh cilantro

2 teaspoons ground cumin

4 hamburger buns, split and toasted

1 tablespoon olive oil

1 teaspoon dried oregano

Plain Greek yogurt

Salsa

1 teaspoon smoked paprika (or ¼ teaspoon cayenne pepper)

Spinach leaves

Equipment:

food processor

frying pan

bowl

Cooking instruction summary:

In food processor, combine quinoa, cilantro, cumin, oregano, cayenne, half the beans and egg; pulse until a chunky purée forms.Transfer purée to a medium bowl and stir in the remaining beans. Form into four ¾-inch (2 cm) thick patties.In a large skillet, heat oil over medium heat. Add patties and cook for 4 minutes. Turn patties over and cook for 3 to 4 minutes or until crispy on the outside and hot in the centre.Transfer patties to toasted buns. Top with any of the suggested accompaniments, as desired.

 

Step by step:


1. In food processor, combine quinoa, cilantro, cumin, oregano, cayenne, half the beans and egg; pulse until a chunky purée forms.

2. Transfer purée to a medium bowl and stir in the remaining beans. Form into four ¾-inch (2 cm) thick patties.In a large skillet, heat oil over medium heat.

3. Add patties and cook for 4 minutes. Turn patties over and cook for 3 to 4 minutes or until crispy on the outside and hot in the centre.

4. Transfer patties to toasted buns. Top with any of the suggested accompaniments, as desired.


Nutrition Information:

Quickview
357k Calories
29g Protein
8g Total Fat
41g Carbs
19% Health Score
Limit These
Calories
357k
18%

Fat
8g
13%

  Saturated Fat
1g
10%

Carbohydrates
41g
14%

  Sugar
11g
12%

Cholesterol
56mg
19%

Sodium
536mg
23%

Get Enough Of These
Protein
29g
58%

Selenium
34µg
50%

Vitamin B2
0.78mg
46%

Phosphorus
429mg
43%

Calcium
338mg
34%

Manganese
0.66mg
33%

Vitamin B12
1µg
28%

Vitamin B1
0.4mg
27%

Folate
90µg
23%

Iron
3mg
20%

Magnesium
74mg
19%

Potassium
566mg
16%

Vitamin B3
3mg
16%

Vitamin B6
0.31mg
16%

Zinc
2mg
15%

Fiber
3g
13%

Vitamin K
13µg
12%

Vitamin A
590IU
12%

Copper
0.23mg
11%

Vitamin E
1mg
11%

Vitamin B5
0.94mg
9%

Vitamin C
1mg
2%

Vitamin D
0.25µg
2%

covered percent of daily need
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Food Trivia

When cranberries are ripe, they bounce like a rubber ball.

Food Joke

At a nursing home in Florida, a group of senior citizens were sitting around talking about their aches and pains. "My arms are so weak I can hardly lift this cup of coffee," said one. "I know what you mean. My cataracts are so bad I can't even see my coffee," replied another. "I can't turn my head because of the arthritis in my neck," said a third, to which several nodded weakly in agreement. "My blood pressure pills make me dizzy," another contributed. "I guess that's the price we pay for getting old," winced an old man as he slowly shook his head. Then there was a short moment of silence. "Well, it's not that bad," said one woman cheerfully. "Thank God we can all still drive."

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