Savory Smoky Black Bean & Beet Quinoa Burgers
Enjoy a wholesome and flavorful twist on traditional burgers with these Savory Smoky Black Bean & Beet Quinoa Burgers. Packed with nutritious ingredients such as protein-rich black beans, fiber-full quinoa, and earthy beets, these burgers cater to both plant-based diets and meat lovers alike. The combination of sautéed mushrooms and onions adds a robust depth of flavor, while smoked paprika and cumin lend a delightful smokiness that makes each bite a satisfaction. A crunchy purple cabbage slaw and fresh pea shoots elevate this dish, ensuring a delightful texture contrast. These customizable burgers are perfect for gatherings, allowing everyone to personalize their meals with their favorite toppings and sauces.
N/A
Servings
200
Calories
11
Ingredients
Ingredients
Red Onion
1/2 large (finely diced (~3/4 cup))
Mushrooms
1 cup (finely chopped (shitake, baby bella, or white button))
Salt
1 pinch
Pepper
1 pinch
Black Beans
1 (15 ounce) can (well rinsed and drained)
Cooked Quinoa
3/4 cup
Beets
1 cup (finely grated raw)
Cumin
1 teaspoon
Chili Powder
1/2 teaspoon
Smoked Paprika
1/4 teaspoon
Breadcrumbs
1/2 cup
Instructions
1
1. Begin by heating a large skillet over medium-low heat and adding a drizzle of olive oil.
2
2. Once the oil is shimmering, add the finely diced red onion. Sauté for about 5 minutes until the onions are soft, seasoning with a pinch of salt and pepper.
3
3. Increase the heat to medium and add the chopped mushrooms to the skillet. Continue to sauté for another 3 minutes until the mushrooms are tender and browned, seasoning with an additional pinch of salt and pepper.
4
4. Remove the skillet from the heat and add the drained black beans. Using a fork or potato masher, roughly mash the beans to create a textured mixture.
5
5. Transfer the mixture to a large mixing bowl and stir in the cooked quinoa, grated beets, cumin, chili powder, and smoked paprika until well combined.
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6. Gradually fold in the breadcrumbs, adjusting the amount to achieve a consistency that allows you to form patties without falling apart. Chill the mixture in the refrigerator for at least 30 minutes.
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7. Preheat your oven to 375°F (190°C) and prepare a baking sheet by coating it with nonstick spray or a light layer of olive oil.
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8. Once the mixture is chilled, form it into 8-9 equal-sized patties and arrange them on the prepared baking sheet.
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9. Lightly brush or spray the tops of the patties with olive oil for a golden finish while baking.
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10. Bake the patties in the preheated oven for 30-45 minutes, flipping them gently halfway through for even cooking. Feel free to bake longer for a crispier texture.
11
11. Serve the smoky black bean and beet quinoa burgers on small buns or atop a bed of mixed greens, garnished with your choice of toppings and condiments.
Nutrition Information
3
Fat
30.75
Carbs
7.25
Protein
6.5
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the Savory Smoky Black Bean & Beet Quinoa Burger?
It is a wholesome and flavorful plant-based burger made with protein-rich black beans, fiber-full quinoa, earthy beets, and sautéed mushrooms and onions.
Is this recipe suitable for a vegan diet?
Yes, the recipe is tagged as vegan and contains no animal products.
Are these burgers gluten-free?
The recipe is tagged as gluten-free; however, ensure you use certified gluten-free breadcrumbs for the binder.
How many calories are in one burger patty?
Each burger contains approximately 200 calories.
What is the protein content per burger?
Each burger provides 7.25 grams of protein.
How much fiber is in each serving?
Each burger contains 6.5 grams of dietary fiber.
What is the fat content for these burgers?
One burger contains 3 grams of fat.
How many carbohydrates are in one patty?
Each burger contains 30.75 grams of carbohydrates.
At what temperature should the oven be set?
The oven should be preheated to 375°F (190°C).
How long do these burgers take to bake?
The patties should bake for 30-45 minutes, depending on your desired crispiness.
Do I need to chill the burger mixture before cooking?
Yes, the mixture should be chilled in the refrigerator for at least 30 minutes to help the patties hold their shape.
How many patties does this recipe make?
This recipe yields approximately 8 to 9 equal-sized burger patties.
What kind of mushrooms are recommended?
You can use shiitake, baby bella, or white button mushrooms for this recipe.
Should the beets be cooked before adding them to the mix?
No, the recipe calls for 1 cup of finely grated raw beets.
How should the black beans be prepared?
The black beans should be well rinsed, drained, and then roughly mashed with a fork or potato masher.
What spices give these burgers their smoky flavor?
The smokiness comes from a combination of cumin and smoked paprika.
What is used to bind the burger ingredients together?
Breadcrumbs are used as the binder; you should add them gradually until the desired consistency is reached.
Can I customize the toppings for these burgers?
Yes, the burgers are highly customizable and can be topped with items like purple cabbage slaw, fresh pea shoots, and your favorite condiments.
Is flipping the burgers necessary?
Yes, the patties should be flipped gently halfway through the baking process for even cooking.
How do I prepare the baking sheet?
Coat the baking sheet with nonstick spray or a light layer of olive oil before placing the patties.
What type of onion is used in this recipe?
The recipe calls for 1/2 of a large red onion, finely diced.
How much quinoa is required?
You will need 3/4 cup of cooked quinoa.
Are these burgers suitable for meal prep?
Yes, these burgers are tagged for meal prep and are great for planning ahead.
What are the suggested serving options?
You can serve them on small buns or atop a bed of mixed greens.
How much cumin should I add?
The recipe requires 1 teaspoon of cumin.
What amount of chili powder is needed?
You should use 1/2 teaspoon of chili powder.
How much smoked paprika is in the recipe?
The recipe uses 1/4 teaspoon of smoked paprika.
Is this recipe kid-friendly?
Yes, it is tagged as family-friendly and is a great way to incorporate nutritious ingredients.
What provides the depth of flavor in this burger?
Sautéed mushrooms and onions add a robust depth of flavor to the base of the patty.
How do I achieve a golden finish on the patties?
Lightly brush or spray the tops of the patties with olive oil before putting them in the oven.