Quinoa Black Bean Burger
Who needs to eat a hamburger when you can have a health quinoa black bean burger to make your belly satisfied?! We ate those two days in a row after it was made as we couldn't get enough of it.
Prep Time20 mins
Cook Time45 mins
Total Time1 hr 5 mins
- 2 cans black bean unsalted/reduced salt
- 3.2 oz fresh shiitake mushrooms
- 1 1/2 cup quinoa
- 1 cup rolled oats
- 1 cup yellow onion equivalent to 1 medium onion
- 6 cloves garlic
- 2 tsp cumin
- 1 tsp coriander
- 1 tsp smoked paprika
- 1 tsp oregano
- 2 tbs nutritional yeast
- 1 tsp cayenne pepper
- 2 tsp ground flax seed
In a dry sauce pan, toast all spices (except flax seeds) for minute until fragrant and light brown, while avoiding burning. Afterwards set aside on a separate bowl.
On a medium size skillet, caramelize minced garlic then minced onions until translucent. Lastly add sliced shiitake mushrooms until tender. Be careful not to leave caramelized mixture over heat once finished.
In a separate bot, boil the quinoa with water as instructed on quinoa package until fluffy and slightly dry.
Make flax seed egg: Mix 2 tsp of ground flax seed and 1 tsp of water for 2 minutes. Add this mixture to food processor.
Using a food processor and "S" blade, add contents of the skillet along with toasted spices and rest of ingredients. Process until a fine texture as desired.
Add pinch of salt (optional). Most of the salt is found in sauces such as ketchup and bbq sauce.
Form thick circular patties according to preference (depends on hamburger buns size) and place on parchment paper or nonstick silicon oven sheet.
Preheat oven to 375F for 15 minutes.
Place burger patties for 20 mins and flip patties over for another 20 minutes
Finally, add your favorite low salt and low fat condiments. I added ketchup, bbq sauce, and vegan mayonnaise. The ketchup or bbq sauce we use is free of high fructose corn syrup which you can find at the grocery store or you can make your own as well. I also added roasted corn with jalapeno, arugula, and shredded corn.
Calories: 269kcal | Carbohydrates: 47g | Protein: 13g | Fat: 4g | Saturated Fat: 1g | Sodium: 7mg | Potassium: 574mg | Fiber: 10g | Sugar: 1g | Vitamin A: 225IU | Vitamin C: 2.8mg | Calcium: 55mg | Iron: 3.9mg