Black Bean Quinoa Burger
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The reason that I’m celebrating is the fact that I haven’t been able to find a decent vegan gluten-free burger bun that is store-bought until my recent trip to Utah. In the past, I have had to settle for sandwiches or wraps.
In Salt Lake City, Utah, I found this awesome place called City Cakes and Cafe, which sold the fanciest cakes, baked goods, and precooked meals.
I was amazed about all the gluten-free vegan options I could find in Salt Lake City, I was overjoyed and wanted to try out all the restaurants and visit all the supermarkets to see what they had that I couldn’t find here in Florida. If only my trip was longer!
I bought a dozen vegan, gluten-free burger buns to take back to Florida with me. I decided to freeze some so I could enjoy them for quite a while. They were soft and light and perfect for my Black Bean Quinoa Burger.
Now I have been able to locally find Little Northern Bakehouse’s Millet and Chia Burger Buns. Check their website to find them near you.
Black Bean Quinoa Burger
I decided to do a makeover of this Black Bean And Quinoa Burger recipe, as it was first posted on April 5, 2015, and it was definitely in need of some tender loving care with new photos and description.
This black bean quinoa burger recipe is super easy and highly addictive! It has three amazing base ingredients that are filling, comforting, and super healthy.
I have also used these broken up as a salad topping for extra protein. You have got to try this super versatile recipe!
What Is Quinoa?
Quinoa ( pronounced ‘keen-wah’) is an ancient ‘grain’ that is high in protein and easy to prepare. It is not a true grain but actually a seed from a species of plant called goosefoot.
Other plants that are also members of the goosefoot family are spinach, Swiss chard, and beets. It is the perfect alternative to starchy rice, potato, and pasta and it is also gluten-free. It is it is delicate, fluffy and nutty.
There are many varieties of quinoa and the seeds are in many colors, even though the white is the most popular here in the USA, we can also find black and red seeds.
Quinoa Nutrition:
Quinoa has become more mainstream because of its numerous health benefits. It is a very nutritious ‘grain’, having many health benefits because of how nutrient dense it is.
Quinoa has been enjoyed for thousands of years by the Incas as a staple food of their culture. Quinoa is a complete protein, meaning it contains all nine essential amino acids. This is why quinoa is such a great addition to any vegan gluten free diet
Quinoa is rich in iron, which is needed to produce red blood cells, and carries oxygen from one cell to another.
Quinoa is rich in fiber, unlike animal protein which is devoid of fiber. Fiber is necessary for proper bowel function, preventing bowel cancer, heart disease, high blood pressure, diabetes and high cholesterol.
The fiber in quinoa makes you feel full for longer and it helps with weight loss.
Quinoa is versatile in creating both sweet and savory dishes, probably from its ease in preparation and its mild flavor.
In this vegan burger recipe, quinoa is substituted for rice and paired with black beans. These flavorful patties are so lovely, and my husband was so impressed with the taste that he had seconds.
Black Beans Nutrition
In only a cup of black beans, there are 15 grams each of protein and fiber. This is not the first time I have sung the praises of the combination of fiber and protein in foods.
A well-balanced diet with protein and fiber will keep you full and energized, making sure your body can function while keeping you from overeating. Beans of any kind, but specifically black beans, are such good food for anyone wanting to healthily maintain or lose weight, or stay away from “empty calories”.
A particular feature of black beans is resistant starch, which is a type of indigestible fiber that passes through the small intestine without being turned into sugar, perfect for diabetics who need to keep their blood sugar under control.
Black beans have been and still are the staple of many Latin-American diets, and these frijoles negros have been the fuel source for generations of farmers.
It comes with no surprise as to why black beans have been continuously eaten in these cultures, because it is an amazing nutritiously compact food.
The vitamin and mineral content of black beans hasn’t yet been mentioned, and it can’t be missed. Black beans have large amounts of thiamine, iron, magnesium, and folate, all vitamins, and minerals that many are deficient in and take supplements for.
With a bean that is so nutritious and diverse, I recommend adding it to as many foods and meals as you can!
Black Bean Quinoa Burger Recipe
- Quinoa
- Black Beans
- Olive Oil
- Onion
- Garlic
- Green Onion
- Red Bell Pepper
- Cumin
- Oregano
- Paprika
- Salt
- Cayenne Pepper
- Certified GF Rolled Oats
- Toppings – I chose lettuce, tomato, onion, vegan cheese, and
How To Make This Black Bean Quinoa Burger?
For this Gluten-Free Vegan Black Bean Quinoa Burger, I wanted them to be moist on the inside and crisp on the outside with lots of flavors, like my Ultimate Oatmeal Burger.
To make this recipe, I used quinoa. If you have never cooked quinoa, here is how to cook quinoa.
- Preheat the oven to 375℉ and lightly oil a baking sheet.
- Heat some oil or broth in a medium-sized saucepan over medium-high heat. Add onion, garlic, bell pepper, and green onion. Cook until the onion is soft, about 3 minutes.
- Stir in the black beans, cumin, paprika, oregano, sea salt, and cayenne pepper.
- Transfer the bean mixture to a large bowl, add cooked quinoa, and mash thoroughly with a fork or potato masher. Stir in the rolled oats and allow the mixture to sit for 5 minutes.
- Using about a 1/4 cup of the mixture each, form it into patties (I got 8 medium ones). Place on the prepared baking sheet and bake for 30 minutes, turning halfway.
- This vegan burger is delicious served with gluten-free burger buns, in sandwiches, or with your favorite salad and dressing. I made a burger with gluten-free buns, lettuce, tomato, onion, vegan cheese, and vegan ranch dressing.
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Black Bean Quinoa Burger
Equipment
Ingredients
- 1 cup quinoa cooked
- 1 1/2 cups black beans cooked or 1 15 ounce can drained
- 1 tablespoon olive oil or 1/4 cup vegetable broth for sauteeing
- 1 small onion finely chopped
- 2 cloves garlic minced
- 2 green onions chopped
- 1/4 cup red bell pepper finely chopped
- 1/2 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon Cayenne pepper
- 1/3 cup certified gluten-free rolled oats
- Burger Buns
- lettuce
- Red onion slices
- tomato
- Vegan Cheese slices optional
- Ranch Dressing
Instructions
- Preheat the oven to 375℉ and lightly oil a baking sheet.
- Heat some oil or broth in a medium-sized saucepan over medium-high heat. Add onion, garlic, bell pepper, and green onion. Cook until the onion is soft, about 3 minutes.
- Stir in the black beans, cumin, paprika, oregano, sea salt, and cayenne pepper.
- Transfer the bean mixture to a large bowl, add cooked quinoa, and mash thoroughly with a fork or potato masher. Stir in the rolled oats and allow the mixture to sit for 5 minutes.
- Using about 1/4 cup of the mixture, I formed each into patties (I got 8 medium ones). Place on the prepared baking sheet and bake for 30 minutes, turning halfway.
- This vegan burger is delicious and served with gluten-free burger buns, in sandwiches, or with your favorite salad and dressing. I made a burger with gluten-free buns, lettuce, tomato, onion, vegan cheese, and vegan ranch dressing.
These vegan quinoa burger looks really comforting
Very tasty burger. I appreciate the recipe.
Yvette, I’m so happy you enjoyed it. Thank you.
Looks Awesome ! Can’t wait to try it
Thank you Rochelle, I hope you enjoy.
Delicious!!
Thank you Elgin, I’m so happy you enjoyed it.
These burgers are so delicious, even my picky 4 year son enjoyed them