Sunday, November 2, 2014

Black Bean and Quinoa Veggie Burgers


I'm not a meat person. I don't like to cook it, I don't like to smell it, and I definitely don't like to eat it. 

That's why I'm always looking for vegetarian dishes that are just as filling, healthy, and of course, delicious. And these black bean and quinoa veggie burgers definitely hit the spot.



After I made these quinoa masala dosas last week, I had a lot of quinoa on hand and I wanted to find the perfect recipe to use it up.  Quinoa is so versatile. It can be had simply fluffed as a substitute for rice, and then it can also be used in wonderful dishes such as these burgers.


Three ingredients in the burgers, eggs, oat flour, and quinoa, help the patties hold together. This was the first time a vegetarian burger of mine held shape! I was really impressed. The patties were huge and not even a crumble fell off.

In regards to the flavor, it was divine. No store bought veggie burger can compare. Definitely let the mixture sit over night for the flavors to merge and come together. The corn gave the perfect crunch and the cumin gave it a unique flavor. All in all, a wonderful, healthy, and vegetarian treat.


Black Bean and Quinoa Veggie Burgers
adapted from The Foodie Physician
(makes 8 patties)


2 (15 oz) cans black beans
1/2 onion, chopped
3 garlic cloves, minced
½ cup quinoa
1 teaspoon olive oil
1 tsp salt, divided
2 tablespoons tomato paste
1 large egg
2/3 cup corn
1/2 cup cilantro, chopped
1 green pepper, chopped
2 teaspoons ground cumin
1/4 cup rolled oats

1/2 cup oat flour (can be made by grinding rolled oats)

burger buns
lettuce
tomatoes
pickles
avocado
thousand island dressing


Place the quinoa in a small saucepan along with 1 cup of water.  Bring the water to a boil then reduce heat to medium low and cover the pan.  Cook 10-15 minutes until the water is absorbed and quinoa is cooked.  Remove from heat.  



Heat the oil in a small sauté pan over medium heat and add the onion and garlic.  Season them with a 1/2 teaspoon of salt and sauté until onions are softened, 5-6 minutes.  Place the mixture into a large bowl.  




Add approximately 1½ cans of black beans to the bowl and using a potato masher or fork, mash all of the ingredients together until a pasty mixture forms. 



Stir in the tomato paste, egg, corn, cilantro, pepper, cumin and ½ teaspoon salt.  




Stir in the cooked quinoa and both oats and oat flour until evenly distributed.



Form the mixture into 8 equal patties, compacting them well with your hands as you form them.  Place the patties on a baking sheet, cover them with plastic wrap and refrigerate for at least a few hours or overnight. 




When ready to eat, heat a little bit of olive oil in a nonstick pan and fry the patties for 4-5 minutes on both sides or until golden brown. Alternatively you can bake the patties, preheat the oven to 400 degrees F.  Spray a baking sheet with nonstick cooking spray and place the patties on the sheet.  Cook 10-12 minutes until the patties are golden brown and crispy, then carefully flip the over and cook another 10 minutes. 


Enjoy!

5 comments:

Hadia S S said...

My hubby is going to LOVE this recipe, I can't wait
to give it a try!

Mehwish said...

This looks really good AND healthy AND easy. Excited to try it!

Asiya @ Chocolate & Chillies said...

Love this!!! An awesome meatless main :)

Carrie shaw said...

Is there a way to substitute the egg for vegans?

Wardah said...

Hi Carrie, you can use a 1/4 cup of mashed avocado to replace the egg in this recipe.

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