Healthy Black Bean & Quinoa Vegan Burger

December 11, 2015 0 Comments

Healthy Black Bean & Quinoa Vegan Burger

Hey dudes! For those of you who don't include meat in your diets (and even those who do!) you've gotta try out our Black Bean & Quinoa Burgers! They're healthy, easy to make and more importantly, delicious!

  • 1/2 C. (60g) Onion (finely diced)
  • 1 large (42g) Jalapeño (seeded and finely diced)
  • 1t. Oil
  • 1/2 t. Cumin
  • 1 C. (86g) Carrot (finely shredded)
  • 1 clove (15g) Garlic (minced) or 1 heaping T.
  • 1 C. (173g) Quinoa (cooked)
  • 1 15oz. (432g) Can Black Beans (drained & rinsed)
  • 2T. (23g) Roasted Pepita seeds (minced) or Sunflower seeds
  • 1T. (5ml) Worcestershire sauce
  • 1/2 t. Salt
  • 1/4 C. (15g) Bread Crumbs
  • *OPTIONAL*
  • 1/4 C. (30g) Cheddar cheese (grated)
Drain and rinse your Black beans and set aside. 

 
On medium heat, sauté your onion in the oil for one minute and add the jalapeño, carrot and cumin. Stir often for another two to three minutes.  Turn off the heat and set aside to cool down. 

 
In a bowl, mash your Black beans loosely. (You can still have some whole beans)
Now add your Quinoa and sautéed vegetables and mix well. 
Add the rest of your ingredients....seeds, Worcestershire, salt, breadcrumbs and cheese (optional)
Stir it up well. You'll notice it becomes like a stiff dough.
Form into approximately Five 3/4 C. (141g) patties.
On medium heat, fry your patties for about 4 to 5 minutes and......

Flip! (Carefully, these have a softer texture than meat)
Fry another 4 to 5 minutes until heated through and golden brown.
Serve on your favorite bun with condiments or on a bed of lettuce. 
 
These are DELICIOUS!  Enjoy!
 


5 Patties per Recipe 
Each Pattie is 3/4 c. (141g) 
One Pattie with Cheese: 
  • Cal.      165
  • Fat.      5g
  • Carbs   24g
  • Sugar.  2g
  • Protein 8g 
One Pattie without Cheese: 
  • Cal.      139
  • Fat.       2g
  • Carb.    24g
  • Sugar.   2g
  • Protein. 6g





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