eating with emily - original_final - ori

by Emily Dawson Nutrition

Spicy Quinoa Black Bean Burgers

I don't know about you, but I honestly I LOVE a good veggie burger. Whether it's on top of a salad or between a fresh bun, I am seriously all for it - especially with a side of sweet potato fries...!


These burgers came to life last summer and now that the weather has warmed up, I've been making a batch every two-three weeks for meal prep. They freeze really well and are great for those days when you just don't feel like cooking. Plus, although there are some decent options at the Supermarkets these days, nothing really beats a homemade burg!


These burgers spicy, hearty and honestly sooo delicious. I hope you enjoy!



Ingredients

  • 2 cups cooked Black Beans (15-oz can or 1 cup dried black beans, soaked overnight and cooked)

  • ¼ cup Quinoa

  • ⅓ cup water

  • 1 medium Jalapeno Pepper, seeded and minced

  • 2 Green Onion stalks, diced

  • ¼ Red Onion, minced

  • 2 cloves Garlic, minced

  • 1 Flax Egg*

  • ½ cup Oat Flour*

  • ¾ tsp Cumin

  • ½ tsp Sea Salt

  • ½ tsp Garlic Powder

  • ¼ tsp Dried Oregano

  • ½ tsp Chilli Powder

  • ½ tsp Smoked Paprika

  • 1 tsp Avocado Oil

Instructions


  1. Add quinoa and water to a small saucepan and bring to a boil. Reduce heat to simmer, cover and cook for 10-12 minutes. Fluff with a fork and set aside.

  2. In a large bowl, mash black beans using a potato masher or a fork, leaving some whole beans for texture.

  3. Add quinoa, oat flour, red onion, green onion, jalapeno pepper, garlic and spices to the bowl of black beans. Next, add your flax egg and mix until ingredients are well combined (I like to use my hands for this step).

  4. Use your hands to roll the mixture into 5 or 6 even balls (depending how thick you like your burgers – thinner burgers will be more crispy!), then use your hands to press the balls into burger patty's.

  5. Place the burgers on a baking sheet lined with parchment paper and place them in the fridge for 20-30 minutes to set.

  6. In a skillet, heat 1 tsp of avocado oil of medium-high heat. Wait for the pan to get nice and hot before adding the burger (you want the burgers to sizzle when they hit the pan). Cook for 3-5 minutes on each side, until the outside is crispy and the inside is warmed throughout.

  7. Serve burgers on a salad, a lettuce bun or a whole-grain bun with your toppings of choice. I like avocado, hummus, grilled onion and/or pesto.

Notes


How to make a Flax Egg: Combine 1 tbsp ground flax seed with 2.5 tbsp water. Mix and leave to set for 15 minutes.


No Oat Flour? Simply blend rolled oats in a blender or food processor!


Freezing the Burgers

  • Cook burgers and place them on a plate or baking sheet, then place them in the freezer for 10-15 minutes, until partially frozen.

  • Wrap the burgers individually in parchment paper and place them in an air-tight container or Zip-lock bag. Place them back in the freezer!

  • To re-heat the Burgers, bake them in the oven for 18-20 minutes at 400F.






123 views0 comments

Recent Posts

See All