Organic burger

Spicy Quinoa and Black Bean Burger [It’s All Veg]

Enjoy hot, sunny days and all the thrill of barbecuing with this Spicy Red Quinoa, Corn and Black Bean Burger Recipe. These plant-based, gluten-free black bean burgers aren’t just delicious; they are easy to do.

Grab your staples (hello dried black beans!) And have this black bean burger recipe ready in under an hour – it’s a summer staple.

Buy the ingredients

This black bean burger recipe contains a handful of staples, including dried spices, quinoa, garlic and onion, and black beans.

Black beans, along with other varieties of beans, are one of the cheapest and healthiest sources of protein. Bonus: They’re also packed with other important nutrients, including fiber.

One cup of black beans provides 60 percent of DRI from fiber and 30 percent of DRI from protein. Along with other legumes, black beans are particularly good at regulating the digestive system and insulin response, in part due to their significant amounts of protein and fiber.

This means that beans help satiate hunger levels and keep you feeling fuller for longer, with no spikes or drops in blood sugar.

One cup of cooked black beans also provides around 250% of the Recommended Daily Allowance (RDA) of molybdenum, 64% of folic acid, and an impressive amount of manganese, B vitamins, phosphorus, zinc, magnesium and iron. .

While not as colorful as some fruits and vegetables that are high in phytonutrients, black beans still offer some serious herbal powers. Black beans contain high concentrations of anthocyanins, flavonoids, and phenolic acids, phytonutrients that act as antioxidants in the body to protect cells and DNA from free radical damage and disease.

Buying dry, bulk black beans is the most delicious (and affordable) way to enjoy this legume. You’ll need your cooked, ready-made beans for this recipe, but making dry beans from scratch isn’t just eco-friendly (see you later, unnecessary cans), it’s a easy way to avoid chemicals (like BPA) and toxic substances found in most can liners. Not to mention, dried, cooked beans are much more delicious than canned beans, and preparing them is as easy as it gets. If you have an Instant Pot or a Pressure Cooker, you can have beans cooked in under half an hour! Just make sure you soak them a full eight hours or overnight before cooking them.

No dried black beans? Do not despair. Head to the health food store to find canned or canned black beans that are BPA free.

Cooking preparation

Preparing this black bean burger recipe is as easy as it gets. Take the staples from your pantry, sauté veggies, preheat the oven, bake burgers, build and devour.

To make these black bean burgers, you will need a food processor to blend the bean and quinoa mixture. If you don’t have a food processor, a blender will also do. Just be sure not to over-mix the mixture in the blender (or food processor) to leave the texture of the burgers intact.

These black bean burgers are plant-based and can also be made gluten-free. Quick-cooking oatmeal or breadcrumbs can be used to bind the mixture. Look for certified gluten-free options of quick-cooking oats or breadcrumbs to make these black bean burgers gluten-free.

black bean burger recipe

How to make black bean burgers

A burger is all about the toppings. This black bean burger recipe is delicious on a crispy bun, bowl of kale or other leafy greens, or wrapped in a large leaf of lettuce or collard greens.

Top the burger with the spicy mustard, ketchup, avocado or guacamole, slices of red onion, tomato, greens, cilantro, radish, aioli or any topping of your choice.

This recipe makes 6 small burgers.