Black Bean Superfood Burgers

If you’re on the hunt for a delicious, nutritious, and satisfying plant-based burger, look no further than these Black Bean Superfood Burgers. Packed with protein, fiber, and a medley of vibrant flavors, these burgers are not only a fantastic choice for vegetarians and vegans but also a great option for anyone wanting to reduce their meat intake. With the hearty combination of black beans, quinoa, and beets, you’ll be amazed at how satisfying and delicious a meatless burger can be!

Reasons to Love Black Bean Superfood Burgers

These Black Bean Superfood Burgers are a standout for several reasons:

• Nutrient-Dense: Rich in protein, fiber, vitamins, and minerals, they are a powerhouse of nutrition.
• Flavorful: The combination of spices, garlic, and sweet beets creates an explosion of flavor.
• Versatile: Perfect for grilling, pan-frying, or baking, making them adaptable to any cooking method.
• Easy to Make: Simple ingredients come together quickly for a weeknight dinner or meal prep.
• Kid-Friendly: Even picky eaters will enjoy these deliciously satisfying burgers.

What Goes In

These Black Bean Superfood Burgers require a few simple ingredients that you might already have in your pantry or fridge. Here’s what you’ll need:

• 1/2 cup quinoa, cooked: Provides a complete protein source and a nice texture.
• 1 cup beets, shredded: Adds sweetness, color, and essential nutrients.
• 1/2 red onion, diced: Offers a mild onion flavor and crunch.
• 8 ounces black beans, pre-cooked or canned: The star ingredient, packed with protein and fiber.
• 2 garlic cloves, minced: Adds a depth of flavor that complements the other ingredients.
• 1 teaspoon chili powder: Gives a bit of heat and complexity.
• 1 teaspoon smoked paprika: Adds a smoky flavor that elevates the burgers.
• 1 teaspoon kosher salt: Enhances the overall flavor.
• 1/2 teaspoon black pepper: For a touch of spice.
• 1 tablespoon olive oil: Helps to bind the ingredients and adds richness.

Prep & Cook Tools

To make your Black Bean Superfood Burgers, gather the following tools:

• Mixing Bowl: For combining all the ingredients.
• Fork or Potato Masher: To mash the black beans for the right texture.
• Grater: For shredding the beets.
• Skillet or Grill: For cooking the burgers.
• Spatula: To flip the burgers easily.
• Baking Sheet (optional): If you prefer to bake the burgers rather than pan-fry.

Black Bean Superfood Burgers in Steps

Making these Black Bean Superfood Burgers is a breeze! Follow these steps for a delicious outcome:

Step 1: Prepare the Quinoa

Start by cooking the quinoa according to package instructions. Typically, you’ll want to combine 1/2 cup of quinoa with 1 cup of water, bring it to a boil, then simmer for about 15 minutes until fluffy. Set aside to cool.

Step 2: Shred the Beets

Using a grater, shred the beets until you have about 1 cup. If you’re short on time, feel free to use pre-packaged shredded beets, but fresh is always best!

Step 3: Mash the Black Beans

In a mixing bowl, add the 8 ounces of black beans. Use a fork or potato masher to mash them until you have a mix of whole and mashed beans for texture.

Step 4: Combine Ingredients

To the bowl with mashed black beans, add the cooked quinoa, shredded beets, diced red onion, minced garlic, chili powder, smoked paprika, kosher salt, and black pepper. Drizzle in the olive oil and mix everything together until well combined.

Step 5: Form the Patties

With clean hands, form the mixture into burger patties. You can make them as thick or thin as you like, but about 1/2 inch thick is ideal for even cooking.

Step 6: Cook the Burgers

Heat a skillet or grill over medium heat with a little olive oil. Cook the patties for about 4-5 minutes on each side, or until they are nicely browned and heated through.

Step 7: Serve and Enjoy!

Serve your Black Bean Superfood Burgers on a bun or over a salad, topped with your favorite condiments, like avocado, lettuce, or salsa. Enjoy the burst of flavors!

No-Store Runs Needed

One of the best parts about these Black Bean Superfood Burgers is that you likely have most of the ingredients on hand. Here’s a quick list of items you might already have:

• Black beans (canned or pre-cooked)
• Quinoa
• Red onion
• Garlic
• Spices (chili powder, smoked paprika, salt, pepper)
• Olive oil

With these basics, you can whip up these delicious burgers without a last-minute grocery trip!

Watch Outs & How to Fix

While making Black Bean Superfood Burgers, there are a few pitfalls to avoid:

• Too Wet or Dry: If your mixture is too wet, add a tablespoon of breadcrumbs or oats to help bind it. If it’s too dry, add a splash of water or more olive oil.
• Patties Falling Apart: Ensure you mash the black beans enough to help hold the mixture together. If needed, refrigerate the patties for 30 minutes before cooking.
• Burning: Cook on medium heat to avoid burning the outside while leaving the inside cold.

Meal Prep & Storage Notes

These Black Bean Superfood Burgers are perfect for meal prep!

You can store uncooked patties in an airtight container in the refrigerator for up to 3 days or freeze them for up to 3 months. To freeze, place parchment paper between each patty to prevent sticking. Just thaw in the refrigerator overnight before cooking.

Cooked burgers can be stored in the fridge for up to 4 days. Reheat in a skillet or microwave before serving.

FAQ

Can I use other beans instead of black beans?

Absolutely! You can substitute with pinto beans, kidney beans, or any other beans you prefer. Just keep in mind that the flavor and texture will vary slightly.

Are these burgers gluten-free?

Yes! All of the ingredients in these Black Bean Superfood Burgers are gluten-free. Just be sure to use gluten-free breadcrumbs if you decide to add any for binding.

Can I bake these burgers instead of frying them?

Yes! Preheat your oven to 375°F (190°C) and bake the patties on a lined baking sheet for about 25-30 minutes, flipping halfway through.

How can I spice them up further?

If you like a little heat, consider adding diced jalapeños or a dash of hot sauce to the mixture. You can also top them with spicy aioli or sriracha for an extra kick!

Once you’ve enjoyed your , why not try your hand at these delicious recipes?

The Takeaway

These Black Bean Superfood Burgers are not just a meal; they are a celebration of flavors and nutrition. With simple, wholesome ingredients, you can create a satisfying dish that will please everyone at the table. Whether you’re hosting a barbecue or simply enjoying a quiet dinner at home, these burgers will be the star of the show. So gather your ingredients, roll up your sleeves, and get ready to savor the deliciousness of these healthy, homemade burgers!