Tasty Bean and Grain Burgers
Elevate your plant-based dining with these hearty and flavorful Tasty Bean and Grain Burgers! Packed with protein-rich black beans, chickpeas, and nutty quinoa, these burgers are seasoned to perfection with a blend of ground cumin, smoked paprika, and a splash of soy sauce for a savory kick. Grated carrots and finely chopped red onion add a hint of sweetness and texture, while breadcrumbs hold it all together for a perfectly tender yet sturdy patty. Quick to prepare in just 30 minutes and cooked to golden perfection in a skillet, these vegetarian burgers are satisfying, wholesome, and versatile. Serve them on buns with crisp lettuce, ripe tomatoes, and creamy avocado, or enjoy them as a protein-packed component in grain bowls or salads. Whether you're meal-prepping or hosting a casual cookout, these plant-based burgers are sure to impress!
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Recipe Information
Ingredients
- 1 cup cooked quinoa (or any cooked grain of your choice)
- 1 cup canned black beans, drained and rinsed
- 1 cup canned chickpeas, drained and rinsed
- 0.5 cup breadcrumbs (regular or gluten-free)
- 0.5 cup red onion, finely chopped
- 1 medium carrot, grated
- 2 cloves garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 2 tablespoons soy sauce (or tamari for gluten-free)
- 2 tablespoons olive oil
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 tablespoon water (if necessary for consistency)
Instructions
In a large mixing bowl, combine the cooked quinoa, black beans, and chickpeas. Use a fork or potato masher to mash the beans and chickpeas, leaving some texture for a satisfying bite.
Add the breadcrumbs, finely chopped red onion, grated carrot, and minced garlic to the bowl. Mix well to combine.
Season the mixture with ground cumin, smoked paprika, salt, and black pepper. Stir thoroughly to ensure the spices are evenly distributed.
Drizzle in the soy sauce and olive oil, then mix again to bring everything together. If the mixture seems too dry and crumbly, add up to 1 tablespoon of water until it holds together when pressed.
Form the mixture into 4 equal-sized patties, about 3/4 inch thick.
Heat a large non-stick skillet over medium heat. If needed, add a small drizzle of olive oil to prevent sticking.
Cook the patties for 4-5 minutes on each side, or until golden brown and slightly crisp on the outside. Be gentle when flipping to prevent them from breaking apart.
Serve the grain and bean burgers on buns with your favorite toppings, such as lettuce, tomato, avocado, or a dollop of vegan mayo.
Nutrition Facts
Calories |
1284 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 41.4 g | 53% | |
| Saturated Fat | 6.2 g | 31% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4806 mg | 209% | |
| Total Carbohydrate | 187.6 g | 68% | |
| Dietary Fiber | 38.5 g | 138% | |
| Total Sugars | 19.9 g | ||
| Protein | 49.9 g | 100% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 322 mg | 25% | |
| Iron | 16.6 mg | 92% | |
| Potassium | 2140 mg | 46% | |
*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.
