Quinoa Black Bean Burgers

Quinoa Black Bean Burgers are so nutrient-dense and satisfying at the same time!

They are so delicious and easy to make. You can make them in bulk and freeze them and defrost them when you are ready to indulge.

What is so special about black beans?

Black beans are considered to be one of the healthiest beans in the world. The clue lies in their dark rich black colour as they are rich in antioxidants. The darker the colour of whole foods, the more nutritional benefits they will possess. The black colour in black beans is the antioxidants called anthocyanins (also found in blueberries). They are also high in an uncommon amino acid called ergothioneine, which acts as a powerful antioxidant and works by protecting our DNA from free radical damage.

I personally love them because they are such a versatile ingredient, you can use to make delicious and nutritious food like this easy quinoa black bean burger. I mean they have a soft, creamy and earthy texture. They also have a mildly sweet taste and are easy to digest compared to other black beans. I talked about some of the benefits of beans in the mixed bean stew recipe post.

For this recipe, I used canned black beans, which are quick and convenient to use. However, if you decide to use dried black beans then be sure to follow the instructions on the packet as beans can be dangerous if they are not cooked properly.

What is so special about quinoa?

Quinoa is also one of the healthiest grains in the world. It is one of the few grains that are rich in protein as well as fibre. It possesses anti-inflammatory properties known as saponins which help the body heal from inflammation that may be caused by an unhealthy diet. it is also gluten-free, which is a great benefit if you are gluten intolerant. Another important note is that it tastes really good.

How about the black bean burgers?

These easy quinoa black bean burgers are really easy to make, I mean really easy. I personally love them because you can make them, keep them in the fridge and use them to make lunch over the course of a few days or a few weeks if you decided to freeze them.

You can use a wholemeal wrap or have it as a naked burger with salad which is always a good choice.

Reasons to make these easy quinoa black bean burgers

- Rich in fibre and antioxidants
- Satisfying and delicious
- Easy to make and definitely
- A real treat

Ingredients

- 1 large sweet potato, cooked in 3 cups of water (puréed)
- 3/4 cup of quinoa, cooked in 2 cups of water for 15 minutes
- A tablespoon of milled linseeds (optional)
- Medium red onion
- 1 green and red pepper (diced)
- 1 can of black beans (drained)
- 2 tablespoons olive oil
- Seasoning: 1 teaspoon each of paprika, chilli powder, ground ginger, and ground coriander (you can add any spices you want)
- Fresh coriander or parsley, to flavour (optional)

To make the burger sandwich:

- 1 wholemeal rye bread (or any healthy bread/wrap of your choice (the one I used on here is from Morrisons fresh bakery)
- A handful of fresh spinach
- 1/2 avocado (mashed)
- 1/4 onion (ring sliced)
- Red jalapeños (fresh or optional)

Method

- Heat the oil in a saucepan, add onions, and peppers and cook for 2 minutes then add seasonings.
- In a large bowl, mash the sweet potato, mix in the quinoa, and add the black beans, peppers, and onion. Mix together until combined. Add coriander and flaxseeds and mix again.
- Scoop about 1/2 a cup of the mixture, and place it onto your hands. Mould into a burger form.
- Transfer into a baking tray and place in the oven for 20 minutes. Once they are cooked, leave them to cool down for 5 minutes to allow them to bind.
- Transfer them into a large container and place them into the refrigerator.
- Enjoy them when you are ready

If you want to create the sandwich:

- Cut the roll in half, and layer the spinach, followed by the quinoa black bean burger, avocado, red onion rings, and jalapeños.
- Add more spinach if desired, tabasco sauce close the bun and enjoy!

http://https://www.youtube.com/watch?v=uVEZwDs-GgQ

Do you like this recipe?