• Mana Bayanzadeh

Black Bean Quinoa & Walnut Veggie Burgers

Black Bean Quinoa & Walnut Veggie Burgers are super flavourful and packed with nutritious ingredients. If you are looking to do more meal prep, this recipe is a great option as you can make the patties in batches and store in the freezer! The combination of black beans, walnuts, quinoa and rolled oats gives the veggie burgers a "meaty bite" and the perfect hearty texture!

These plant-based veggie burgers are high in protein and fibre. They are a good source of phytochemicals as well as omega-3 fatty acids and packed with vitamin and minerals.

Recipe

Makes 4 patties

Ingredients:

  • 2 cups of black beans (cooked)

  • 1/2 cup walnuts

  • 1/3 cup rolled oats (dry)

  • 1/4 cup quinoa (dry)

  • 4 green onions, chopped

  • 1 egg

  • 2 garlic cloves, chopped

  • 1 tbsp of soy sauce (Tamari for gluten-free)

  • 1 tsp ground cumin

  • 1 tsp paprika

  • 1/2 tsp chili powder

  • 1/2 tbsp olive oil

  • Salt & pepper to taste

For serving: hamburger buns, lettuce or microgreens, pickles, sliced avocado, sliced tomato, cheese!

Directions:

  1. Add chopped green onions and garlic cloves to a skillet with olive oil and sauté for a few minutes. Add walnuts. Toast over medium heat until fragrant. Remove from heat. Add black beans to same skillet and toss over medium heat for a few minutes

  2. Meanwhile, cook quinoa according to package instructions. Once cooked, set aside to cool and fluff with a fork

  3. Pulse rolled oats in a food processor

  4. Transfer green onion, garlic and walnuts from skillet to food processor. Add half of the black beans as well as quinoa, soy sauce, salt, pepper, chili powder, paprika as well as cumin and pulse

  5. Transfer mixture to a bowl. Add remaining black beans and mash with a fork

  6. Divide mixture into 4 equal parts and shape into patties

  7. Add patties to a preheated oven ( 375 degrees F.) and bake for 15 minutes on each side. Alternatively you can cook patties on the stove on over medium heat for 3-5 minutes on each side until edges turn brown OR grill on medium high until patties are brown on both sides.

  8. Serve with hamburger buns, lettuce or micro greens, cheese & slices of avocado, tomato & pickles!

* Note: You can also make big batches of the patties and freeze to have later. To freeze, layer patties between parchment paper and store in an airtight zip lock or container.

MANA BAYANZADEH

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