Recipe by Chef Cindy
Are you looking for some simple, easy & healthy recipes to make? How about some classic American favorites comfort food! Most surveys showed similar results, and guess what was on every list - burgers! This Black Bean Burger Recipe is super delicious and, of course, nutritious. It's also vegan and gluten-free!
Other TOP 10 American Foods found on those surveys - pancakes, mac & cheese, french fries, pizza, chocolate chip cookies, spaghetti & meatballs, donuts, and cheesecake, s'mores and tacos. Explore our Recipe section for many of these comfort foods made with healthy & sustainable ingredients.
You would be surprised how creative you can create a meal with limited ingredients. That's how this recipe came to be. We share the best ingredients to have stocked in your pantry in TMF Resources.
How to make Quinoa Black Bean Burgers
The first thing that has to be done is to make the quinoa. Simply follow the directions on the package to make 2 cups of quinoa which should take 15 minutes.
Next, sauté shiitake, onions, garlic and tomato in a pan with coconut oil (or if you prefer, olive oil).
Mix the sauté ingredients with smashed beans & quinoa. Form into patties and place on a parchment lined baking sheet.
Can I freeze the Black Bean Quinoa Burgers?
Yes, you can freeze the Black Bean Quinoa Burgers! Simply, place the baking sheet in the freezer to let the burgers firm up. Take the burgers out (about 2 hours later) and wrap them in the parchment paper. Place the frozen burgers in a plastic bag and lay flat in the freezer. They are good frozen up to 3 months!
Should I bake or to fry Black Bean Quinoa Burgers ?
It is a personal choice on whether to bake or fry the burgers. If you are trying to lighten up on the calories, I would recommend baking them in the oven at 375° for about 20 minutes. Otherwise, place 2 tablespoons of coconut oil in a non-stick fry pan and cook approximately 8 minutes on each side until crispy brown.
While the patties are cooking, prepare the avocado mixture. Place the patties on your favorite bun and enjoy!
Sustainability Show Down: Black Bean Burger vs. Beef Burger
People always say plant-based burgers are more sustainable than traditional beef burgers but how much better for the environment are they really? Here are some quick stats to impress your friends with!
Beef production is at the forefront of environmental degradation and one of the lead causes of climate change. Livestock release great amounts of the greenhouse gas methane which traps heat in the atmosphere. In order to feed livestock, acres and acres of land need to be cleared to grow feed. Thirty four percent of global crop production goes to growing food for livestock rather than to feeding the population directly. Unless countries support their farmers in investing in regenerative farming, and people switch to a predominantly plant-based diet, the negative repercussions of the meat industry will become irreversible.
Bean crops on the other hand improve soil health by absorbing nitrogen and carbon dioxide that is then stored in the soil for future crops. They also use less land and water than what is needed for livestock production. So next time you are deciding between a beef burger and a bean burger, go for the bean!
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Quinoa Black Bean Burger Recipe
- 2 cups cooked quinoa
- 1 tablespoon coconut oil
- 1 oz shiitake mushrooms chopped
- ½ cup onion diced small
- 8 grape tomatoes quartered
- 2 garlic cloves minced
- 15 ounce can black beans
- 1 egg equivalent with egg replacer vegan or 1 egg
- ½ teaspoon salt
- 1 tablespoon fresh parsley chopped
- 2 avocados
- ½ lime juiced
- ¼ teaspoon salt
- 1 tablespoon cilantro chopped
- 2 tablespoons coconut oil
- micro-greens or chopped kale
- 1 roasted red peppers diced
- hot pepper sauce *optional
- 6 burger buns
- Cook quinoa according to directions. Prep all ingredients.
- Heat 1 tablespoon coconut oil (med-low) in a fry pan and add shiitake mushrooms. In 5 minutes, add onions & garlic. Add tomato when onions are softened and cook an additional 5 minutes.
- Place 2 cups quinoa in a medium bowl and mix in the sauté ingredients. Strain beans & rinse. Mash with a fork and then add to the bowl. Blend in egg, salt, and parsley.
- When thoroughly blended, form 6 patties and place on a parchment lined baking sheet.
- Heat 2 tablespoons coconut oil in a non-stick pan, and fry the patties approximately 7 minutes per side or bake at 375° for 20 minutes.
- Prepare avocado mixture - halve, scoop, mash and blend in cilantro, lime and salt.
- Place burgers on a bun and top with avocado mixture, micro-greens, diced roasted red pepper. Optional: hot sauce.