• Login
USAPeriodical.com
No Result
View All Result
  • Home
  • News
    • US News
    • World
  • Entertainment
    • Movies
    • TV Series
    • Gaming
  • Technology
    • Science
    • Nature
  • People
    • Celebrities
    • Influencers
    • Actors / Actresses
    • Models
  • Business
  • Viral
    • Ideas
  • Lifestyle
    • Relationships
    • Well Being
    • Travel
    • Food
    • Home & Decor
  • Sports
  • Home
  • News
    • US News
    • World
  • Entertainment
    • Movies
    • TV Series
    • Gaming
  • Technology
    • Science
    • Nature
  • People
    • Celebrities
    • Influencers
    • Actors / Actresses
    • Models
  • Business
  • Viral
    • Ideas
  • Lifestyle
    • Relationships
    • Well Being
    • Travel
    • Food
    • Home & Decor
  • Sports
No Result
View All Result
USAPeriodical.com
No Result
View All Result
Home Food

Quinoa and Black Bean Burger

The homemade quinoa and black bean burger is a healthy food alternative for Vegan lovers.

Nikola Kaczynski by Nikola Kaczynski
October 11, 2022
in Food
0
vegan bean burger
31
VIEWS
Share on FacebookShare on Twitter

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.

ADVERTISEMENT

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
  • Black Bean
  • Equipment
  • Instructions
    • QUINOA AND BLACK BEAN BURGERS
      • Ingredients
      • Instructions

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.

ADVERTISEMENT

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.

ADVERTISEMENT
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

Serves: 6
Cooking time: 35 minutes
Level: Intermediate
Print Recipe

Ingredients

  • 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).

Previous Post

Beginners Guide to CFDs & Understanding the Risks Involved 

Next Post

Mattie Westbrouck’s Gender, Relationships, Pronouns and Coming out as Queer

Related Posts

Kpomo- The Favourite Food of Nigeria Facing a Risk of Ban?
Food

Kpomo- The Favourite Food of Nigeria Facing a Risk of Ban?

January 27, 2023
a comparison of women's face
Food

How can Gluten affect your Skin and Body?

January 17, 2023
oat milk pack with a cup of coffee
Food

How Does Oat milk Impact the Environment?

January 17, 2023
Restaurants in Longmont
Travel

20 Top-Rated Restaurants in Longmont to Grab a Grub

January 16, 2023
fruits and vegetables juice in a clear glass bottle
Food

Anti-inflammatory Juices that you Need to Try

January 9, 2023
a basket of vegetables
Food

8 Health benefits of Pepper fruit (Dennetia tripetala)

January 2, 2023

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recommended

Man and Woman Smiling at Walmart Car Park

Walmart is searching for marketplaces suitable for social media influencers

August 18, 2022
Reccesion

GDP expected to fall in the second quarter.

August 2, 2022
Movies Like Contagion based on Pandemic and Deadly Virus

Top 10 Movies Like Contagion based on Pandemic & Deadly Virus

December 5, 2022
Krista Neumann with husband Scott Bakula

Krista Neumann (Ex-Wife of Scott Bakula) – Her Marriage and Divorce

January 6, 2023
Oat milk packing on a table top

What Does Oat Milk Taste like?

December 2, 2022
ADVERTISEMENT

USA Periodical is a Modern News platform focusing beyond your typical news stories. We bring to you unconventional content, that you won't find on leading American dailies.

© USAPeriodical.com - 2022

  • Download App
  • Contact us
  • Privacy Policy
  • About Us
  • Join Us
DMCA.com Protection Status

No Result
View All Result
  • Home
  • News
    • US News
    • World
  • Entertainment
    • Movies
    • TV Series
    • Gaming
  • Technology
    • Science
    • Nature
  • People
    • Celebrities
    • Influencers
    • Actors / Actresses
    • Models
  • Business
  • Viral
    • Ideas
  • Lifestyle
    • Relationships
    • Well Being
    • Travel
    • Food
    • Home & Decor
  • Sports
  • Login

© USAPeriodical.com - All Rights Reserved.

Welcome Back!

Login to your account below

Forgotten Password?

Retrieve your password

Please enter your username or email address to reset your password.

Log In
This website uses cookies. By continuing to use this website you are giving consent to cookies being used. Visit our Privacy and Cookie Policy.