Quinoa Burgers

These quinoa burgers are a hearty and flavorful vegan option, packed with protein and fiber. They are perfect for grilling or pan-frying and can be topped with your favorite condiments.

Ingredients

• Quinoa - 1 cup (200g)
• Water - 2 cups (500ml)
• Black beans - 1 can (400g), drained and rinsed
• Red bell pepper - 1 medium, finely chopped
• Green onion - 2, chopped
• Garlic - 2 cloves, minced
• Cumin - 1 teaspoon
• Chili powder - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Oats - 1/2 cup (50g), ground into flour
• Olive oil - 1 tablespoon (for cooking)

Steps

1. Rinse the quinoa under cold water and combine it with 2 cups of water in a pot. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes or until the quinoa is fluffy and water is absorbed.
2. In a large mixing bowl, mash the black beans with a fork, leaving some chunks for texture.
3. Add the cooked quinoa, chopped red bell pepper, green onion, minced garlic, cumin, chili powder, salt, black pepper, and ground oats to the bowl. Mix until well combined.
4. Divide the mixture into 4 equal portions and shape each portion into a patty.
5. Heat olive oil in a large skillet over medium heat. Cook each quinoa burger for 4-5 minutes on each side or until golden brown and crispy.
6. Serve the burgers warm, topped with your choice of vegan condiments and sides.

Nutrition

• Calories: 350
• Protein: 14 g
• Carbs: 55 g
• Fiber: 12 g
• Sugar: 2 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber, promoting satiety and muscle repair.
• Rich in essential amino acids and antioxidants, supporting overall health.

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