Burgers can be a bad choice when it comes to staying on a diet and trying to eat healthy- especially those greasy burgers at local diners or fast food restaurants. It's also not helpful when most places don't have vegetarian options when it comes to their burgers. So instead of being disappointed with your menu options every time you go out, why not stay at home and make your own black bean burgers?
Black bean burgers are great for vegetarians, super healthy and can be a great source of protein. All you need is about twenty minutes to make about six servings that are as juicy and tasty as a regular burger.
- 1/2 cups of quinoa, uncooked
- 1 cup vegetable stock
- 1 teaspoon of olive oil
- Two carrots, peeled and diced finely
- 1/4 cups onions, diced
- One clove minced garlic
- 1 1/2 teaspoons paprika
- 1 1/2 teaspoons ground cumin
- 1 teaspoon cinnamon
- 1 teaspoon oregano, dried
- 3/4 teaspoons sea salt
- 1/2 teaspoons cayenne pepper
- 1/4 teaspoons black pepper
- 15 ounces of black beans, drained and rinsed
- 3 tablespoons ketchup
- 1 teaspoon soy sauce
- 2 teaspoons Sriracha sauce
- 1/2 or 1 cup panko bread crumbs
- One egg
- Six burger buns
- Toppings as desired
- Begin cooking the quinoa with a vegetable stock. Next heat up one teaspoon olive oil in a skillet with a dash of salt and add in the carrots, onion and garlic. Saute until soft or for about eight minutes.
- Mix together all the spices plus the oregano and the rest of the sea salt in a small bowl. Set aside.
- Pour black beans in a large bowl. Add in the carrots, onion and garlic. Begin mashing together with two forks or mixer. Don't mash completely. Next add in the soy sauce, Sriracha sauce, ketchup, and spice mixture. Stir well. Start making the mixture into patties. Let refrigerate for about twenty minutes to set.
- Finally cook patties for about four minutes on both sides and then add toppings as desired when building the burger.
