Grain Burgers
Savor the wholesome goodness of these Grain Burgers, a satisfying vegetarian twist on the classic burger. Packed with protein-rich quinoa, hearty black beans, and nutrient-dense rolled oats, these patties are seasoned to perfection with smoked paprika, cumin, and a touch of soy sauce for a smoky, umami kick. Grated carrot, fresh parsley, and aromatic garlic and onion elevate the texture and flavor, while a quick pan-sear in olive oil delivers a crisp, golden crust. Perfectly nestled on toasted buns and topped with crisp lettuce, juicy tomato slices, and your favorite condiments, these veggie burgers are a healthy and flavorful option for weeknight dinners or BBQ gatherings. Ready in under 40 minutes, this recipe is ideal for plant-based eaters and burger lovers alike, combining convenience with irresistible taste.
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Recipe Information
Ingredients
- 1 cup quinoa
- 2 cups vegetable broth
- 1 cup black beans, cooked and drained
- 1 cup rolled oats
- 1 medium carrot, grated
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 2 tablespoons parsley, finely chopped
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 tablespoon soy sauce
- 2 tablespoons olive oil
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 4 burger buns
- 4 lettuce leaves
- 4 tomato slices
- condiments of choice (ketchup, mustard, etc.)
Instructions
Rinse the quinoa thoroughly under cold water in a fine-mesh sieve to remove its natural coating (saponin).
In a medium saucepan, combine the quinoa and vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes or until the quinoa is cooked and the liquid is absorbed. Remove from heat and let it cool slightly.
In a large mixing bowl, mash the black beans with a fork or potato masher until mostly smooth with some small chunks remaining for texture.
Add the cooked quinoa, rolled oats, grated carrot, chopped onion, minced garlic, parsley, cumin, smoked paprika, soy sauce, salt, and black pepper to the bowl. Mix thoroughly until the mixture is well combined.
Form the mixture into 4 equal-sized patties, packing them tightly to prevent them from falling apart.
Heat a large skillet over medium heat and add the olive oil. Once the oil is hot, cook the patties for 4–5 minutes on each side, or until golden brown and heated through.
Toast the burger buns if desired. Place each grain burger patty onto a bun and top with lettuce, tomato slices, and your favorite condiments.
Serve immediately and enjoy your homemade grain burgers!
Nutrition Facts
Calories |
2126 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.9 g | 72% | |
| Saturated Fat | 6.5 g | 32% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5021 mg | 218% | |
| Total Carbohydrate | 324.7 g | 118% | |
| Dietary Fiber | 40.2 g | 144% | |
| Total Sugars | 29.8 g | ||
| Protein | 78.9 g | 158% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 490 mg | 38% | |
| Iron | 23.9 mg | 133% | |
| Potassium | 2977 mg | 63% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
