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Black Bean and Red Quinoa Burgers [Vegan, Gluten-Free]

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These black bean and red quinoa burgers are packed with a myriad of spices, vegetables, and herbs to make some incredibly tasty patties. They are savory, smokey, crispy on the outside but warm and moist at the center.

Black Bean and Red Quinoa Burgers [Vegan, Gluten-Free]

Calories

284

Serves

6-8

Ingredients

  • 1/2 cup dry red quinoa
  • 2 15-ounce cans black beans
  • 2 1/2 cups Brown Button mushrooms, diced
  • 3 garlic cloves, pressed
  • 2 tablespoons chia seeds plus 6 tablespoons warm water
  • 1/4 cup green chives, finely chopped
  • 1 teaspoon thyme
  • 1 teaspoon paprika
  • Sea salt and ground pepper, to taste
  • 2 tablespoons tomato paste
  • 1 tablespoon Dijon mustard
  • 1 tablespoon soy sauce or tamari
  • 1/4 teaspoon cayenne pepper
  • 1/2 cup gluten-free rolled oats and 1/2 cup walnuts, slightly processed together (option: can roast this mixture in oven at 400°F for 3-5 minutes for a crispier burger)

Preparation

  1. Rinse and strain the quinoa.
  2. Bring 1 cup of salted water to the boil and add quinoa.
  3. Simmer it, uncovered, for 15 minutes or until the water has evaporated.
  4. Remove it from the heat and give it stir.
  5. You will end up with 1½ cups of cooked quinoa. Set this aside.
  6. Rinse, strain and pat dry the black beans.
  7. Transfer the beans to a large bowl and mash them with a fork (it’s fine if you still have some chunks of black beans).
  8. Add the cooked quinoa to this and mix it well.
  9. Put the chia seeds in a small bowl and add the warm water. Mix them with a fork and let this sit for while – it will turn into a jelly.
  10. Fry the diced mushrooms with the pressed garlic in a dry pan until all the water has evaporated.
  11. You will end up with 1 cup of fried, garlic mushrooms.
  12. Add this to the black bean and quinoa mixture. Give it all a good stir.
  13. Add the green chives, thyme, paprika, salt, and pepper and mix into burger mixtures. Set aside.
  14. In a small bowl, whisk together the tomato paste, dijon mustard, soy sauce, and cayenne pepper.
  15. Add this to the black bean/quinoa mixture and mix.
  16. Add the chia seeds and mix everything well.
  17. Add the oats and walnuts crumbs and turn them into the mixture with clean hands.
  18. Adjust the spices and herbs to taste.
  19. Add some olive oil in a heated pan or place them directly on the outdoor grill.
  20. Cook them on a low-medium heat for a good 5 minutes on each side.

Nutrional Information

Total Calories: 1706 | Total Carbs: 248 g | Total Fat: 54 g | Total Protein: 95 g | Total Sodium: 4721 g | Total Sugar: 26 g

Per Serving: Calories: 284 | Carbs: 41 g | Fat: 9 g | Protein: 16 g | Sodium: 787 mg | Sugar: 4 g

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AUTHOR & RECIPE DETAILS


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Eating right is fundamental to maintaining good health and preventing disease. It is also important for the environment. Julie combines her years of medical experience with her passion for healthy eating to bring you nutritious and delicious recipes. With Bachelor Degrees in Psychology and Nursing, and a Master’s Degree in Community Health Nursing Education, Julie has worked in a variety of health care settings, from intensive care to medical-surgical to community and public health. She has taught in nursing faculties in Toronto, Canada and in Geneva, Switzerland, and has done consulting work with the International Council of Nurses (ICN). Julie is constantly experimenting in the kitchen to come up with healthy recipes that everyone can enjoy. As the founder of Health Continuum, she believes that good health is more than the sum of its parts.


 

 

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0 comments on “Black Bean and Red Quinoa Burgers [Vegan, Gluten-Free]”

Click to add comment
Julie Zimmer
6 Months Ago

Dear Rita, Veggie patties are softer and more tender than beef patties, there\'s no way out of that. I cook mine on low heat and for a long time. It would be nice to find that one healthy and tasty ingredient that would add just a little more crunch!


Reply
Celina Melo
8 Months Ago

Thank you! These are by far the yummiest vegan burgers! And they don\'t fall apart like so many other recipes.
I didn\'t want to open a can of tomato paste so I used 1 tbsp of smoky bbq sauce which worked out well. I also omitted the nuts so that these would be nut-free school lunch-friendly. Yumm-o!


Reply
Julie Zimmer
22 Mar 2017

Thank you for taking the time to write a comment. Much appreciated! I love your suggestions too.

Rita Eagle
14 Apr 2017

They are delicious. I found they hold together to cook, but don't firm up when cooked. Is that your experience also?



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