Loaded with flavor and simple healthy ingredients, these black bean quinoa burgers are under 200 calories with 8 grams of protein and 6 grams of fiber! They’re super easy to make and keep well in the refrigerator.
I’ll be honest, these little buggers took me awhile to perfect. I am absolutely drowning in black bean burgers right now. Either the flavor was off or the texture or both… batch after batch but I finally did it! I’m pretty sure I did a fist pump in the air with a shout of victory (almost woke up the baby 😳) and I’m certain my older kiddos didn’t fully appreciate the moment that I taste tested that last batch.
Poblano peppers, onions, garlic, a hint of cumin and chili powder, and gorgeous feta…..all in perfect harmony. I kept everything fairly mild so the whole family could partake but if you want to raise the heat a bit, I would suggest adding a jalapeño or some crushed red pepper to give it more of a kick.
After several batches of patties falling apart on the skillet (seriously frustrating) I found that 2 cups of quinoa, 3/4 cup whole wheat panko crumbs, and 1 egg to be the solution. I wouldn’t advise messing too much with the combo. The patties stay together really well on the skillet AND are still nice and moist in the center. I think regular panko crumbs would work but I haven’t tried it with finely ground bread crumbs so I really don’t know if those would work as well. Whole wheat panko crumbs are pretty cheap and are usually found in the baking aisle. Originally I served these over shredded lettuce with guacamole but have since served them in a whole wheat bun with avocado and tomato (as pictured), I also served them in a lettuce wrap and whole grain pita, always with avocado. So yum!! I am seriously excited to share this recipe with you. I hope you enjoy them as much as I did.
Black Bean Quinoa Burgers
- 1 small red onion, diced
- 1 medium poblano pepper, diced
- 3 teaspoon minced garlic
- 1 teaspoon olive oil
- 1/2 teaspoon coarse garlic salt
- 2 cups cooked quinoa
- 1 15 ounce can black beans, rinsed
- 1 egg
- 2 teaspoons coarse garlic salt
- 3/4 teaspoon chili powder
- 3/4 teaspoon cumin
- 3/4 cup whole wheat panko crumbs
- 1/2 cup crumbled feta cheese
Using a small skillet on low-medium heat, sauté diced onion, poblano pepper, garlic, and garlic salt in oil until soft.*
While the vegetables cook, start cooking quinoa according to directions on package.
While vegetables and quinoa cook, combine RINSED black beans and egg in your food processor (using the S shaped blade)
Purée until smooth.
Blend in garlic salt, chili powder, and cumin.
Once the onion and pepper are soft, add to black bean mixture.
Add cooked quinoa and panko crumbs.
Blend until thoroughly mixed.
Stir in feta with a spoon.
Allow mixture to sit 5-10 minutes. I used this time to let my skillet evenly heat up.
Using approximately 1/2 cup, shape into patties.
Place on greased skillet and cook on medium heat for 10-12 minutes, flipping every 4 minutes.**
Serve with whole grain buns and avocado or in lettuce wraps. Enjoy.
* Add 1 jalapeño or crushed red pepper for added heat.
** I'm a nervous flipper so I flipped at the 4 minute mark, again after an addition 4 minutes and then every 2 minutes after that. Depending on how hot your skillet it, your cooking time may vary by a few minutes.
Nutrition Facts Servings 8.0 Amount Per Serving 1 Patty Calories 182 % Daily Value Total Fat 5 g 7 % Saturated Fat 1 g 6 % Monounsaturated Fat 1 g Polyunsaturated Fat 1 g Trans Fat 0 g Cholesterol 28 mg 9 % Sodium 550 mg 23 % Potassium 309 mg 9 % Total Carbohydrate 28 g 9 % Dietary Fiber 6 g 24 % Sugars 1 g Protein 8 g 17 % Vitamin A 12 % Vitamin C 1 % Calcium 6 % Iron 14 %