Lunch Nutrition News Recipes

Smoky Black Bean Quinoa Burgers

These burgers are easy to make and simply delicious. They’re super light too, so you won’t feel like you’ll need a nap after eating them! 🙂

Smoky Black Bean Quinoa Burgers
These burgers are easy to make and simply delicious. They’re super light too, so you won’t feel like you’ll need a nap after eating them!
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Ingredients
  1. 3/4 cup cooked quinoa
  2. 1/2 large red onion, finely diced
  3. 1 cup finely chopped mushrooms
  4. Salt and pepper to taste
  5. 1 15-ounce can black beans, well rinsed and drained
  6. 1 cup finely grated raw beet
  7. 1 tsp cumin
  8. 1/2 tsp chili powder (optional)
  9. 1/4 tsp smoked paprika
  10. 1/2 tsp garlic powder
  11. 1/2 cup raw walnuts, crushed or ground into a loose meal
Instructions
  1. 1. Heat a large skillet over medium-low heat and add some nonstick spray or a bit of olive oil. Once hot add the onion and sauté, seasoning with a pinch each salt and pepper.
  2. 2. When the onions are soft – about 5 minutes – turn up the heat to medium and add the mushrooms. Season with another pinch of salt and pepper and cook until the mushrooms and onions are slightly browned and fragrant – about 3 minutes.
  3. 3. Remove from heat and add black beans and mash. You’re looking for a rough mash, so you can leave a bit of texture if you want.
  4. 4. Transfer the mixture to a mixing bowl and add the quinoa, beets, spices, garlic powder, Worcestershire sauce and stir.
  5. 5. Lastly, add the walnut meal a little at a time until the mixture is able enough to form into patties. Set in the fridge to chill while your oven preheats to 375 degrees F (skip this step if cooking on the stovetop or grill – see notes).
  6. 6. Coat a baking sheet with nonstick spray or olive oil. Form mixture into roughly 8-9 patties. You can use a jar lid lined with plastic wrap to get a perfect shape. You can also just take handfuls and mash them into loose patties. The thicker you make them, the longer they’ll take to cook through, but the “juicier” and heartier they’ll be! Thinner patties will cook faster.
  7. 7. Arrange burgers on a baking sheet and brush or spray the tops with olive oil. Bake at 375 for a total of 30-45 minutes, gently flipping at the halfway mark. Cook longer to dry them out even more and achieve more crisp, but it’s not necessary.
  8. 8. Serve on small buns or atop mixed greens with desired toppings.
Viance Nutrition http://blog.viance.com/

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Viance Nutrition

Hi! I'm Walt Landi the founder and CEO of Viance Nutrition. Welcome to our Blog. I maintain this Blog as a free resource for anyone wishing to improve their health. Your comments and feedback are always welcomed and you can email me direct at walt@viance.com if you have any suggestions. Thanks. Ps. Spread the word and check out our products at viance.com. :)

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