Veggie Quinoa Burger

These veggie quinoa burgers are a delicious and hearty alternative to traditional beef burgers, packed with protein and flavor. Perfect for a healthy meal, they are crispy on the outside and tender on the inside, making them a satisfying option for both vegetarians and meat-lovers alike.

Ingredients

• Quinoa - 1 cup
• Water - 2 cups
• Black beans - 1 can (400g), drained and rinsed
• Carrot - 1 medium, grated
• Red bell pepper - 1/2, finely chopped
• Green onion - 2, finely chopped
• Garlic - 2 cloves, minced
• Ground cumin - 1 teaspoon
• Chili powder - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Egg - 1, beaten
• Breadcrumbs - 1/2 cup
• Olive oil - 2 tablespoons (for frying)
• Whole wheat burger buns - 2
• Lettuce - 2 leaves
• Tomato - 1 medium, sliced
• Avocado - 1/2, sliced

Steps

1. Rinse the quinoa under cold water and then add it to a saucepan with 2 cups of water. Bring it to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is cooked and water is absorbed.
2. In a large mixing bowl, mash the black beans with a fork until mostly smooth, leaving some chunks for texture.
3. Add the cooked quinoa, grated carrot, chopped red bell pepper, green onion, minced garlic, cumin, chili powder, salt, pepper, beaten egg, and breadcrumbs to the bowl. Mix until well combined.
4. Divide the mixture into two equal portions and shape them into patties.
5. Heat olive oil in a skillet over medium heat. Once hot, add the patties and cook for about 4-5 minutes on each side, or until golden brown and crispy.
6. While the patties are cooking, toast the whole wheat burger buns if desired.
7. Assemble the burgers by placing a patty on each bun, topping with lettuce, tomato slices, and avocado. Serve immediately.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 58 g
• Fiber: 15 g
• Sugar: 3 g
• Sodium: 450 mg
• Cholesterol: 70 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.4 L

Health Benefits

• High in protein from quinoa and black beans, supporting muscle health.
• Rich in dietary fiber, promoting digestive health.

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