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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