Healthy and easy Black Bean Quinoa Burgers – tasty low-fat veggie burger recipe
If you are looking for a different veggie burger to try then this recipe for black bean quinoa burgers is unusual but full of flavour. If you are watching what you eat you can use a wholemeal roll to make the veggie burger a little healthier and add a big handful of salad too.
Why this is great for comfort eating
It is easy when you are trying to lose weight to fall into the trap of comfort eating when you are feeling down. Finding healthy snack alternatives can help you avoid weight gain.
You do not need to just snack on fruit and vegetables to be healthy there are so many other alternatives. These burgers are low in syns and still give you the naughty feeling of having a burger!
If you find that you are regularly feeling down and snacking then maybe you need to address this as possible depression and consider seeing your GP. We all have struggled every now and then so it really isn’t something to be ashamed of.
Another option instead of eating at all could be to find something else to do instead of eating when you are feeling down.
Give it some thought and see if you can come up with any strategies to help yourself. These quinoa burgers are a great alternative to unhealthy burgers.
What is quinoa?
Quinoa is like a grain but actually is a seed and is pronounced keen-wah. It is used in a similar way to couscous.
Quinoa is high in protein and as such good for you as it keeps you feeling full for longer. It is usually used in main meals like these burgers but can also be used for breakfast or in sweet desserts. This quinoa breakfast bowl is delicious.
Quinoa is cheap and great for budget meals. It can be found in the same area of supermarkets as couscous and dried pulses.
Can you have these burgers on a diet?
If you follow Slimming World, Weight Watchers (WW), Noom or any other weight loss plan this is a great recipe to try.
It is of course important to check yourself for any plan you follow and remember all nutritional information and ingredients are found in the recipe card below.
Rebecca – creator of this amazing quinoa burgers recipe
Rebecca is the owner of the blog Imperfect Mummy. Here where you will find only realistic parenting advice along with reviews, parenting tips, tricks and family recipes.
Rebecca is just about managing as a stay-at-home Mum to 3 boys and after living in Australia for 14 years now calls England home again.
More recipes you may enjoy
This Tex-Mex quinoa is delicious or how about trying the quinoa breakfast bowl? Other popular quinoa recipes are roast plum and sweet potato salad, veggie burgers and even stuffed peppers.
If you are vegetarian or want to eat more vegetarian or plant-based meals I have a full list of vegetarian and vegan recipes which are perfect on Slimming World.
Which meal do you struggle with ideas for on Slimming World? I have lists of breakfast ideas and lunch ideas if that helps you.
Black Bean and Veggie Quinoa Burgers
Quinoa veggie burger with black beans
- Total Time: 55 minutes
- Yield: 6 Patties 1x
Ingredients
1/2 cup dry quinoa
1 tsp olive oil
1/2 red onion, chopped
3 cloves garlic, minced
1/2 tsp Kosher salt, divided
1 can black beans, drained and rinsed
2 Tbsp tomato paste
1 large egg
2/3 cup frozen corn
1/2 cup coriander, chopped
1 chipotle in adobo, minced
2 tsp ground cumin
1/2 cup rolled oats
1/4 cup oat flour
Yoghurt Sauce:
1/2 cup plain fat-free Greek yoghurt
1 Tbsp honey
1 Tbsp Dijon mustard
Instructions
Place the quinoa in a small saucepan with 1 cup of water.
Set the saucepan over medium-high heat and bring to a boil.
Reduce heat to low, cover the pan, and cook 10-15 minutes until the water is absorbed and quinoa is cooked.
Remove from heat. Note: This step can be done ahead of time.
Heat the oil in a small pan over medium heat and add the onion and garlic.
Add 1/4 teaspoon salt and sauté until onions are softened about 5-6 minutes.
Place the mixture into a large bowl.
Add black beans to the bowl and using a potato masher or fork, mash together until a pasty mixture forms.
Stir in the tomato paste, egg, corn, coriander, chipotles, cumin and remaining 1/4 teaspoon salt.
Stir in the cooked quinoa, oats, and oat flour until well-mixed.
Form the mixture into 6 equal patties, compacting them well with your hands as you form them.
Place the patties on a baking sheet, cover with cling film and refrigerate for at least a few hours or ideally overnight.
To make the yoghurt sauce.
Stir the yoghurt, honey and mustard together in a small bowl.
When ready to eat, preheat the oven to 200°C or heat a griddle to medium-high heat.
If baking, spray a baking sheet with nonstick cooking spray and place the patties on the sheet cook for 10-12 minutes until the patties are golden brown and crispy.
Carefully flip them over and cook for another 10 minutes.
If using a griddle, heat for 4-6 minutes per side or until slightly golden.
Serve patties with the yoghurt sauce.
- Prep Time: 5 Minutes
- Cook Time: 50 Minutes
- Category: Main meal
- Method: Oven or Griddle
- Cuisine: Burgers
Nutrition
- Serving Size: 1 burger
- Calories: 241
- Sugar: 5.4 g
- Sodium: 400.2 mg
- Fat: 3.8 g
- Saturated Fat: 0.8 g
- Trans Fat: 0 g
- Carbohydrates: 39.7 g
- Protein: 11.7 g
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