I was never a huge meat eater before I went "plant-based", however, every once in a while when I smell a bbq going I do begin to crave a nice burger. It's not that I want the meat necessarily, but more the idea of holding a burger in my hands. Topped with juicy tomato, lettuce, onion, and of course avocado...so good! So with summer coming up, I knew that I needed to figure out something to fulfill my cravings, and these Black Bean Quinoa Burgers are the perfect fix!
Store bought veggie burgers are good if you are in need of something fast, but there is nothing like an amazing homemade "meat-less" burger. The great thing about this recipe is that it is ridiculously easy. Just two main ingredients, plus some spices, and that's it! You'll have yourself a delicious, nutritious, burger in no time.
So I've already told you that these Black Bean Quinoa Burgers are delicious, and so easy to make, but they are also super versatile. Great on a whole grain bun or wrap, or on top of a nice big salad. I could seriously eat one every day. And, well, I usually do.
Not only will these burgers make your taste buds happy, your body will thank you as well. Black beans are the perfect combination of protein and fiber. Just one cup contains 15 grams of fiber and 15 grams of protein, which is equivalent to the amount found in 2 ounces of chicken or salmon. This protein-fiber combo helps to maintain blood sugar levels, because protein and fiber move through our digestive tract at a moderate pace, helping to steady the breakdown of food including simple sugars. Black beans also help to lower cholesterol levels with 4 grams of soluble fiber (per one cup), which is specifically the type of fiber found to help lower these levels. They also contain an array of antioxidants and anti-inflammatory phytonutrients which are proven to reduce the risk of certain cancers.
Quinoa has the highest nutritional value of all whole grains. It contains all eight essential amino acids to make a complete protein, and has a protein content equal to milk. Like black beans, quinoa is also high in fiber, as well as iron, zinc, potassium, calcium, vitamin E, and B vitamins. It is an extremely high energy grain, making it the ideal food for endurance. So those of you athletes that use pasta as your fuel before a big game or race, try quinoa next time instead!
Of all the spices used in this recipe, turmeric happens to be a huge standout. I sprinkle it on everything...salads, toast, soups, stir-frys. You name it, I use turmeric in it. That's because of all of it's amazing nutritional benefits, including high levels of iron, manganese, and some potassium and B6. The most important nutrient found in turmeric, though, is curcumin. Curcumin is a compound with strong antioxidant and anti-inflammatory properties, believed to help fight against cancer and Alzheimer's disease. Some other conditions thought to be helped by turmeric are arthritis, diabetes, cystic fibrosis, heart disease, and high cholesterol levels.
Black Bean Quinoa Burgers
(Makes 4 Patties)
1/2 cup quinoa + 1 1/2 cup water
1 can black beans, strained
1/2 - 1 tsp garlic powder
1/2 tsp onion powder
1/2 tsp turmeric
1/4 tsp sea salt
dash or two of cayenne pepper
1. Rinse quinoa and place in a pot with water. Let water come to a boil then reduce heat and cover. Let quinoa cook (checking occasionally) until all water is absorbed and there is a "ring" around each grain. The quinoa should not at all be crunchy, but fluffy!
2. Strain the black beans and place in food processor with cooked quinoa and all of the spices. Blend all ingredients until smooth.
3. With a spoon, scoop out the mix and form into patties. If they are too sticky to form, place the mixture in the fridge for 10-15 minutes, then try again.
4. Place the patties into a nonstick skillet, using a cooking spray so the burgers do not stick (optional). Cook for about 5 minutes on each side on medium heat.
5. Enjoy on a whole grain bun (pictured with lettuce, tomato, red onion, avocado, dijon mustard, ketchup, and sweet potato fries) in a wrap, or on a salad!
6. Store unused patties in the fridge or in the freezer. Makes 4 patties.
I hope I have convinced you all by now that these Black Bean Quinoa Burgers are truly the bomb! Checking the box in all categories...ease, nutritional value, and especially deliciousness.