Delicious Black Bean and Quinoa Burgers That Won’t Fall Apart
Something many people don’t know about me is that I was a vegetarian for 9 years! One morning in sixth grade I woke up and told my mom I wasn’t going to eat meat anymore, and it wasn’t until one late night in college when I felt I must have a bacon burger from Checker’s that I butchered my my meat-free days (yes, I broke a 9 year meatless streak with a Checker’s burger and no, it did not make me sick!). While I do love a good burger, I also love a good veggie burger. Over the years I’ve tried countless packaged brands of veggie burgers but I never found one that I really liked, and it always seemed like the ingredients weren’t offering the same nutritional benefits as patties from whole plant sources. I’ve experimented with making my own veggie patties but until recently I could never get them to stay together! For some reason, even when I followed recipe directions precisely, my patties would always fall apart! This past weekend I tried again to make the perfect veggie burger and I think I finally have it down pat! The key to getting your veggie patties to stay together is draining and drying the beans and other wet ingredients before mixing. I analyzed the nutrients using ESHA Food Processor and each patty has about 258 calories. The actual calorie content is probably a little lower considering some of that is from the cooking oil and not all of the oil is absorbed by the patty. The sodium is mostly from the beans. While I used reduced sodium beans, using low sodium beans can help lower the sodium content even more. Soaking and cooking dry beans to use for the patties is even better if you have time for that. The other plus about this recipe is that both of my daughter’s loved it! According to my 4 year old it was “very delicious!” If you want to spice it up, try adding some cayenne pepper!
- 2, 15-ounce cans reduced sodium black beans
- 1 cup Quinoa, cooked
- 1/4 cup chopped yellow onion
- 1/4 cup chopped carrot
- 1/4 cup chopped zucchini (skin on)
- 3 cloves garlic
- 1 egg
- 1/2 cup wheat bran
- 3 tablespoons extra virgin olive oil
- 1 teaspoon cumin
- 1 teaspoon black pepper
- 1 teaspoon onion powder
- 1/4 teaspoon salt (optional)
- Turn burner to medium and heat 1 tablespoon of oil in saute pan. Add cumin, onion powder, and pepper to the oil as it heats. Cook for about two minutes.
- Add carrots, onion, garlic and zucchini to pan and saute until soft, about 3-5 minutes.
- While the vegetables are cooking, drain and rinse the black beans and pat dry with a paper towel or dish rag.
- When vegetables are finished cooking, drain and pat dry to remove extra moisture.
- Place vegetables and black beans in food processor and add quinoa, wheat bran, egg, and salt. Puree the mixture until smooth. While the patties are pureeing, heat 1 tablespoon of oil in the same pan used to cook the vegetables.
- Scrape mixture from food processor and form 6 patties.
- Cook patties, 3 at a time, for 4-5 minutes on each side.
Carbohydrate 35 grams Protein 10 grams Fiber 3 grams Sugar 2 grams Sodium 340 Trans fat 0 grams Cholesterol 31 grams Sodium 340 milligrams