Supreme Crispy Quinoa Vegetable Burgers


Featuring quinoa and beans for both flavor and protein, these veggie burgers are just as supremely satisfying as their meaty counterparts. This recipe comes to us from Corky, Lori, Dana and Tracy Pollan, authors of The Pollan Family Table and appears in the book’s Meatless Monday chapter.

Serves 4

  • 1/4 cup quinoa, rinsed and drained
  • 1/2 cup low-sodium vegetable broth
  • 1 cup organic canned black beans, rinsed and drained
  • 1 tablespoon finely chopped scallions
  • 1/2 cup peeled and finely chopped carrots
  • 1/4 cup plain breadcrumbs
  • 1 large clove garlic, minced
  • Kosher salt
  • Freshly ground black pepper
  • 1 large egg
  • 2 tablespoons extra virgin olive oil
  • 4 multigrain hamburger buns
  • 1 ripe avocado, thinly sliced (optional)
  • Your favorite burger toppings for serving

Combine the quinoa and vegetable broth in a small saucepan and bring to a boil. Reduce to a simmer, cover, and cook until all the liquid is absorbed, about 10 minutes. Remove from the heat, set aside and let cool slightly.

Meanwhile, in a large mixing bowl, mash the beans with a potato masher, making sure to leave a few chunks. Add the scallions, carrots, breadcrumbs, garlic, 1/2 teaspoon of salt, and 1/8 teaspoon of pepper and mix well. Add the cooked quinoa and the egg and combine. Using your hands, form the mixture into four individual patties and place on a platter.

Heat a large nonstick skillet over medium-high heat. Add the oil and heat until shimmering. Reduce the heat to medium, place the patties in the pan, and cook until golden brown, about 5 minutes. Carefully flip and brown the other sides, about 5 minutes more.

Assemble the burgers and buns on a platter. Top with slices of avocado, if desired, and serve with your favorite toppings.

 

 

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Nutrition Information

Supreme Crispy Quinoa Vegetable Burgers

Servings per Recipe: 4

Amount per Serving

Calories:  394

Calories from Fat:  101

Total Fat:  11g

Saturated Fat:  2g

Cholesterol:  47mg

Sodium:  550mg

Potassium:  97mg

Carbohydrates:  57g

Dietary Fiber:  11g

Protein:  16g

Sugars:  7g

Vitamin A:  47%

Vitamin C:  3%

Calcium:  14%

Iron:  21%

View Our Nutritional Guidelines

The U.S. Food and Drug Administration (FDA) recommends 2000 calories a day as a reasonable average guideline for most American adults. Click here to learn how you can use the Monday 2000 to reset the calorie budget you have to spend each day. For specific calorie recommendations based on your age, metabolism and medical history, consult your doctor or nutritionist.

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