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Black Bean Quinoa Burgers
protein-rich, crispy-chewy and packed with great nutrition, these Black
Bean Quinoa Burgers will not make you forget that they’re veggie
burgers (they don’t taste meaty at all) but they stand alone as a great
patty. Made without oil, soy (except for tamari) or gluten, they still
manage to be hearty enough to stand up to the condiments of your choice
but light enough that they won’t feel like hockey pucks in your
belly. These tender babies will fall apart on a grill, so make
sure you bake them.
Black Bean Quinoa Burgers
1/2 cup quinoa
1 1/3 cup low-sodium vegetable broth, divided
½ cup unsalted sunflower seeds
1 medium yellow onion, diced
1 red bell pepper, diced
3 cloves garlic, minced
1 tablespoon low-sodium tamari
15-ounces black beans, cooked, rinsed and drained
3 tablespoons nutritional yeast
2 tablespoons salsa
1 teaspoon cumin
½ teaspoon chili powder (or to taste)
¼ teaspoon liquid smoke
Juice of ½ lime
Cook the quinoa and 1 cup vegetable broth in a small
pot until it begins to boil. Lower the heat, cover, and cook for 15
Meanwhile, warm the sunflower seeds in a dry skillet over medium-low
heat, shaking often, until toasted, about seven – eight minutes. Put
these in a food processor and pulse until the size of breadcrumbs.
Leave this in your food processor.
Heat remaining 1/3 cup of vegetable broth in a large skillet over medium heat. Sauté
the onions in a large skillet for about three minutes; add the bell
pepper, garlic, and tamari, cooking about six – seven minutes more,
until softened. Add the rest of the ingredients until the lime juice,
and cook, stirring often, for five minutes.
Add the contents of your skillet to the food processor along with the
lime juice and quinoa and process until integrated. Some like it
chunky, others prefer it smoother. Go for what you like. Let this cool
in the fridge for about 30 minutes to make them easier to shape.
Preheat the oven to 350 degrees.
On a cookie sheet lined with parchment paper, shape your burgers. I
used the ring from a Ball jar to shape the patties, using a generous ¼
cup of it, plopping it down on the cookie sheet, and then smoothing the
top with a spoon. You will want to use an even hand as much as possible
so it will cook evenly. The burger should be sticky right now. You can
also use something like the lid of a peanut butter jar, though it may
stick to the top, or you can just hand-form them.
Bake for 18 minutes, then carefully flip the patties with a thin mental spatula.
Return to the oven and bake another 12 minutes. Enjoy!
2015, Vegan Street