The homemade quinoa and black bean burger is a healthy food alternative to basic veggie burgers in the markets. The recipe to make this delicious burger is easy and can be prepared within 30 to 35 minutes at home with a minimum of four to five servings.
All the main ingredients used in this recipe are full of Protein, Calcium, Vitamins, Fats, and many other nutrients.
Let us further know a lot more about the individual nutritional value of all the main ingredients used for this recipe, i.e., quinoa and black bean.
Table of Contents
Quinoa
Quinoa is a very popular edible seed that comes from the Chenopodium Quinoa Plant. It is pronounced as Keen-wah and is also known as pseudograin.
Originally, quinoa was not a grain, but it was eaten and prepared like a grain. It is a portion of great food containing anti-inflammatory plant compounds and antioxidants. Moreover, it is higher in fiber from many grains and is gluten-free.
The nutritional value of quinoa is also very high. In one cup of quinoa, below mentioned is the included nutritional value.
| Nutrient | Nutritional Value |
| Protein | 8 grams |
| Fat | 3.55 grams |
| Calories | 222 |
| Fiber | 5 grams |
| Carbohydrates | 39 grams |
| Vitamin B6 | 13% of the daily value |
| Vitamin E | 8% of the daily value |
| Folate | 19% of the daily value |
| Copper | 39% of the daily value |
| Zinc | 18% of the daily value |
| Iron | 15% of the daily value |
| Magnesium | 28% of the daily value |
| Manganese | 51% of the daily value |
| Phosphorus | 22% of the daily value |
| Potassium | 7% of the daily value |
Black Bean
Black Bean is also called turtle beans or legumes. These beans hold an appearance like shells and contain high protein and fiber like other legumes.
Black Bean also contains minerals and vitamins that are beneficial for human health. It helps in maintaining healthy bones, managing diabetes, lowering blood pressure, and preventing cancer and heart diseases.
The nutritive significance of Black Beans is very high. Also, it offers several phytonutrients such as kaempferol, quercetin, anthocyanins, and saponins. The one-half cup of cooked black beans contains the below-mentioned nutritional value.
| Nutrient | Nutritional Value |
| Protein | 7.62 grams |
| Fat | 0.46 grams |
| Energy | 114 kc |
| Fiber | 7.5 grams |
| Carbohydrates | 20.39 grams |
| Calcium | 23 mg |
| Sugars | 0.28 grams |
| Phosphorus | 120 mg |
| Iron | 1.81 mg |
| Potassium | 305 mg |
| Magnesium | 60 mg |
| Zinc | 0.96 mg |
| Sodium | 1 mg |
| Niacin | 0.434 mg |
| Thiamin | 0.21 mg |
| Vitamin K | 2.8 mg |
| Folate | 128 msg |
The main ingredients used in this recipe contain nutrition that helps fight severe disease. When served in a Quinoa and Black Bean Burger, the meal’s nutritional value includes all the protein, carbs, vitamins, iron, calcium, fiber, and more.
Equipment
- Mixing bowl Blender
- Chopping board
- Knife
- Frying pan
- Small pot
- Wooden spoon or spatula
- Freezer
Instructions
Step 1: Firstly, heat the coconut oil in the frying pan. Then Chop the mushrooms in a clean and fine way.
Step 2: Add some Green chilies and favorite Items to the recipe.
Step 3: Fill the pot with water about halfway up and bring it to a boil. Add in quinoa and cook for 10- 12 minutes until quinoa expands in size. Add in more water if the water evaporates and the quinoa is still not prepared.
Step 4: Add them into the frying pan and sauté for 8-10 minutes.
Step 5: While cooking quinoa and mushrooms, drain the liquid from black beans and add them into a blender. Blend at low to a medium settings until they form a chunky paste.
Step 6: In a mixing bowl, combine mushrooms, quinoa, and beans. Add chickpea flour, arrowroot, vegetable stock powder, and salt. Use a fork to gently fold everything in.
Step 7: Pour breadcrumbs into a shallow bowl. Form the burger “dough” into six spheres. Place each ball into the bowl of breadcrumbs and gently press down to flatten it into a burger shape. Turn over to coat the other side.
Step 7: Place your burgers into a freezer for at least an hour to help them maintain shape.
Step 8: You can cook or bake these burgers in the oven at 200 Degree Centigrade (392 F) for 18-20 minutes, turning over halfway through. You can also barbecue these quinoa and bean burgers and cook them on a grill for 15-17 minutes, turning them over regularly.
QUINOA AND BLACK BEAN BURGERS
Print RecipeIngredients
- 200g mushrooms
- 75g quinoa
- 40g breadcrumbs
- 1 can black beans
- 1/2 brown onion
- 1 tbsp coconut oil
- 1 tbsp chickpea flour
- 1 tsp arrowroot powder
- 1/2 tsp salt
- 1/2 tsp vegetable stock powder
Instructions
1. Heat the coconut oil in the frying pan. Clean and finely chop the mushrooms, and peel and dice the onion. Add them into the frying pan and sauté for 8-10 minutes.
2. Fill the pot with water about halfway up and bring it to a boil. Add in quinoa and cook for 10- 12 minutes until quinoa expands in size. If the water evaporates before the quinoa is cooked, add more water.
3. While cooking quinoa and mushrooms, drain the liquid from black beans and add them
into a blender. Blend at low to a medium settings until they form a chunky paste.
4. Combine mushrooms, quinoa, and beans in a mixing bowl. Add chickpea flour, arrowroot,
vegetable stock powder, and salt. Use a fork to fold everything in gently.
5. Pour breadcrumbs into a shallow bowl. Form the burger “dough” into six spheres. Place
each ball into the bowl of breadcrumbs and gently press down to flatten it into a burger shape. Turn over to coat the other side.
6. Place your burgers into a freezer for at least an hour to help them maintain shape. When it comes to cooking, bake these burgers in the oven at 200 C (392 F) for 18-20 minutes, turning over halfway through. If you’re hosting a barbecue, these quinoa and bean burgers can also be cooked on a grill (15-17 minutes turning over regularly).
