• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Being Nutritious
  • All Posts
  • About
  • Services
  • Media
  • Contact
menu icon
go to homepage
  • Nutrition Needs
  • Recipe Index
  • About
  • Services
  • Media
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • subscribe
    search icon
    Homepage link
    • Nutrition Needs
    • Recipe Index
    • About
    • Services
    • Media
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×
    • Balls of melon in a watermelon bowl
      Melon Salad with Ginger Lime Dressing
    • Overhead shot of cherry galette with melted ice cream on top, and a serving utensil removing a slice.
      Cherry Galette with Olive Oil Crust
    • Crispy tempeh appetizers on a plate with ranch dressing in a small bowl.
      Buffalo Tempeh Bites
    • Buffalo sauce in a small jar, with celery sticks in the background.
      Low Sodium Buffalo Sauce
    • Overhead image of three thumbprint cookies on a platter with strawberry jam in them
      Healthy Thumbprint Cookies
    • A fork with creamy vegetable pasta being lifted out of a bowl of the pasta.
      Creamy Chickpea Pasta with Veggies
    • A bowl of celery soup, garnished with microgreens, black sesame seeds and yogurt. A side salad is in the background.
      Celery and Leek Soup
    • Plate of three small waffles, topped with yogurt, oranges, raisins, and walnuts.
      Carrot Waffles
    • Berry smoothie in a mason jar, with frozen berries scattered around the outside, and a spoon with peanut butter on it.
      Berry Smoothie with Peanut Butter
    • Hand reaching into a bowl of Chex mix.
      Healthy Chex Mix
    • Bowl with collard greens and crusty bread, garnished with a lemon slice.
      Slow Cooker Collard Greens (Low Sodium)
    • Overhead image of chickpea breakfast skillet on a plate, with breakfast potatoes.
      Breakfast Chickpeas with Collard Greens

    Home » All posts » Heart Healthy Entrees

    Quinoa Mushroom Burgers with Black Beans

    Published: Jun 24, 2021 by Laura Yautz

    Jump to Recipe Print Recipe

    Mediterranean Quinoa Mushroom Burgers with Black Beans have so much flavor you'll never miss the meat! Stuffed with garlic, sundried tomatoes, and tons of herbs, these will be your go-to bean burgers in no time. The addition of quinoa gives them a pleasant crunch, and the mushrooms help keep them juicy in the middle. They've got everything!

    Bean burger on a bun, with onions, tomatoes, lettuce and sauce dripping out.

    Are Black Bean Burgers Healthy

    Of course flavor is number one, but these quinoa black bean burgers are also heart healthy, so you can enjoy all summer long! These babies are high in fiber, protein rich, and contain heart healthy polyunsaturated and monounsaturated fats, instead of artery clogging saturated fat and cholesterol in typical burgers. They're also high in iron and magnesium. Not to mention all the antioxidants you'll get from the beans and herbs! Keep your taste buds and your heart happy!

    Healthy Black Bean Burger Toppings

    I love a good tomato and onion on my black bean quinoa burgers, but here are some other great options to mix it up!

    • Caramelized onions
    • Low Sodium BBQ Sauce
    • Southern Style Sauteed Cabbage and Mustard
    • Low Sodium Ketchup
    • Baked Beans
    • Go lighter with a simple tossed salad and Italian Dressing
    • Sundried Tomato Bruschetta
    • Roasted Red Peppers (see our how-to roast red peppers)

    FAQs and Substitutions

    Can I use any kind of bean to make bean burgers?

    Yes, any type of cooked "dry bean" will work. Dry beans are black beans, pinto beans, chickpeas, lentils, etc. Green beans and wax beans are not dry beans, and won't work in burgers. I chose black beans for these burgers mainly because of their color, and the fact that they are so easy to find in stores. Feel free to experiment with different varieties, though!

    How do I cook quinoa?

    For this recipe, you might want to overcook your quinoa a bit. It will help the burgers hold together better. In any case, you want to bring a pot with 1 cup of water, and ½ cup dry quinoa to a boil. Reduce the heat to a simmer, and continue simmering until all the liquid is gone; about 20 minutes. Remove the pot from the heat, and put on the lid. Let it sit for at least 10 minutes before fluffing with a fork and using.

    Some quinoa brands require a quick rinse before you start cooking, and some don't. Read the package beforehand, or just rinse it anyway to be on the safe side.

    I can't find whole wheat bread crumbs. What can I do?

    If you want to use whole grain bread crumbs, you can make your own breadcrumbs with my recipe. Alternatively, you can use regular bread crumbs or panko breadcrumbs. Just know they'll be lower in fiber and nutrients.

    How can I make my bean burger stay together even better?

    In this quinoa mushroom burger recipe, we use ground flax to mimic an egg to keep the burger together along with the quinoa. Another option is to use one whole egg instead of the flax. If you are someone who doesn't consume high cholesterol foods usually, this could be a good option. Make sure to cook the burgers well so the egg isn't raw on the inside of the burger.

    How to bind burgers without eggs

    The secret to binding burgers without eggs is to use an ingredient that will both absorb extra liquid and become somewhat sticky to hold things together. There are several options for this. I like using either ground flax or ground chia the best. Both of these can be used at about 1 tablespoon per 1 egg the recipe calls for.

    Using ground seeds will help reduce potential grittiness you may notice, and help them absorb liquid better. Most people combine the seeds with water before adding them to the burgers, making a "flax egg" or "chia egg." But I find I get better results by sprinkling the dry ground seeds directly into the burger mixture, and allowing the them to absorb extra liquid from the mix to bind it.

    Plain bean burger on lettuce, with onion and tomato.

    Do you need some advice on the healthiest burgers for your summer BBQ? Make sure to check out my Burgers 101 article, for a nifty chart comparing some of the most popular burgers!

    And you will also want to try these recipes to complete your summer picnic:

    Basket of potato wedges with a small bowl of ketchup.
    Garlic Oven Potato Wedges
    Casserole dish with baked beans in it.
    Healthy Baked Beans
    Overhead shot of wooden bowl with vinegar red cabbage coleslaw in it.
    Red Cabbage Vinegar Slaw
    Close up of small glass bowl of ketchup.
    Healthy Ketchup
    Basket of root vegetable fries
    Crispy Oven Fries
    Grilled broccoli and onions
    Grilled Broccoli & Onions
    Serving platter with vegetable skewers piled on.
    Marinated Vegetable Skewers
    Iced tea in Mason jars, with ice, blackberries, and mint.
    Blackberry Iced Tea
    Three Mason jars with lemonade in them.
    Tropical Mango Lemonade

    If you try Quinoa Mushroom Burgers with Black Beans, tell me in the comments!

    📖 Recipe

    Bean burger on a bun, with onions, tomatoes, lettuce and sauce dripping out.
    5 from 1 vote
    Print

    Quinoa Mushroom Burgers with Black Beans

    The Mediterranean Quinoa Mushroom Burger with Black Beans has so much flavor you'll never miss the meat! Stuffed with garlic, sundried tomatoes, and tons of herbs, it will be your go-to bean burger in no time. The addition of quinoa gives the burger a pleasant crunch, and the mushrooms help keep it juicy in the middle. It's got everything!

    Course Main Course, sandwiches
    Cuisine American, Mediterranean
    Diet DiabeticDiet, GlutenFreeDiet, LowLactoseDiet, LowSaltDiet, VeganDiet, VegetarianDiet
    Prep Time 20 minutes
    Cook Time 10 minutes
    Total Time 30 minutes
    Servings 4
    Calories 325 kcal
    Author Laura Yautz

    Ingredients

    • 1 ½ cups (1 can) No Added Salt Black Beans
    • ¾ cup cooked Quinoa (slightly overcooked is better)
    • ½ cup Whole Wheat Bread Crumbs (or gluten free option)
    • ¼ cup minced Mushrooms
    • 2 tablespoon minced Red Onion
    • 2 tablespoon minced Sundried Tomatoes (not in oil)
    • 2 tablespoon Olive Oil
    • 1 tablespoon Ground Flax
    • ½ teaspoon dried Basil
    • ½ teaspoon Paprika
    • ¼ teaspoon dried Oregano
    • (Optional) ⅛ teaspoon each Salt and Pepper
    • 1 tablespoon Olive Oil, for pan frying

    For serving:

    • Whole grain buns or large lettuce leaves for wraps
    • Sliced red onion
    • Sliced tomato
    • Leafy lettuce
    • Mustard, ketchup, etc.

    Instructions

    1. Combine all the burger ingredients in a food processor, and pulse until everything is chopped small. You don’t want it to turn into a paste. The mixture should be sticky enough to hold together easily.
    2. Heat 1 tablespoon oil in a large skillet over medium heat.
    3. Meanwhile, divide the bean mixture into 4 equal portions, and form them into patties, about ½ inch thick, or whatever size is reasonable for your bun size.
    4. Pan fry the patties over medium heat, about 5 minutes on each side, being careful not to burn them. Flip carefully to avoid smashing the patties.
    5. Serve hot, on whole grain buns or in lettuce wraps, with condiments, and veggies as desired.
    Nutrition Facts
    Quinoa Mushroom Burgers with Black Beans
    Amount Per Serving (1 burger)
    Calories 325 Calories from Fat 102
    % Daily Value*
    Fat 11.3g17%
    Saturated Fat 1.9g12%
    Polyunsaturated Fat 3.1g
    Monounsaturated Fat 5.8g
    Sodium 156.4mg7%
    Potassium 398.3mg11%
    Carbohydrates 45g15%
    Fiber 11.1g46%
    Sugar 4.6g5%
    Protein 8.2g16%
    Vitamin A 7.9IU0%
    Vitamin C 1.6mg2%
    Calcium 75.8mg8%
    Iron 3.5mg19%
    * Percent Daily Values are based on a 2000 calorie diet.
    Bean burger on a bun, with onions, tomatoes, lettuce and sauce dripping out. Text overlay: Mediterranean Black Bean Quinoa Burgers; Vegan & Gluten Free Options.
    Bean burger on an open bun, with onions, tomatoes, and lettuce. Text overlay: Mediterranean Black Bean Quinoa Burgers; Plant Based.
    Bean burger on a bun, with onions, tomatoes, lettuce and sauce dripping out. Text overlay: Mediterranean Black Bean Quinoa Burgers; Plant Based.

    More Heart Healthy Entrees

    • Square image of falafel hummus wrap with baked falafel piled on the side.
      Falafel Hummus Pita Wraps
    • Vegetable hash with chickpeas in a bowl with a salad to the side.
      Vegetable Hash with Chickpeas Skillet Dinner
    • Small crock of creamy soup, garnished with basil leaves.
      Roasted Pepper and Lentil Soup
    • Bowl of chili; overhead shot.
      Low Sodium Chili (Mushroom Chili)

    Reader Interactions

    Comments

      Leave a Reply Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe Rating




    1. Paula says

      August 29, 2021 at 7:42 pm

      5 stars
      I made these a few weeks ago for dinner. I used dried black beans instead of canned. Well, a bag of black beans makes way more beans than are needed for this recipe!!! So, I made the recipe over about three times to use all the remaining beans then froze the patties. I wrapped each individual patty in wax paper and froze them in freezer bags with two in each bag.
      They are delicious and the frozen ones are just as good as the fresh ones only quicker.
      Love them and will definitely make them again!

      Reply
      • Laura Yautz says

        August 30, 2021 at 8:56 am

        Wonderful! Happy to hear they were a hit!

        Great tips on freezing them for later. Thanks so much for taking the time to try the recipe and write a review! 🙂

        Reply

    Primary Sidebar

    Laura Yautz

    Hi, I'm Laura! I’m a Registered Dietitian and I love food and cooking, It’s my passion to help you discover how delicious and easy heart healthy eating can be! I’m glad you’re here! Take a look around. You’re going to LOVE Being Nutritious!

    More about me →

    Enroll in the FREE EMAIL COURSE to make your kitchen heart healthy!

    Memorial Day Eats

    • Small tray with strawberries, blueberries, and white peaches arranged in the shape of an American flag.
      Red White and Blue Fruit Salad
    • Close up of a jar of BBQ sauce.
      Low Sodium BBQ Sauce
    • Strawberry cucumber salad on a small plate, from overhead
      Strawberry Cucumber Salad with Basil and Mozzarella
    • Bowl of dip, surrounded by chips, cucumber slices, and baby tomatoes. Hand holding a chip with dipping it.
      Healthy French Onion Dip
    • Iced tea in Mason jars, with ice, blackberries, and mint.
      Blackberry Iced Tea
    • Three Mason jars with lemonade in them.
      Tropical Mango Lemonade
    • Dessert bars stacked on a plate.
      Peanut Butter and Jelly Dessert Bars
    • Serving platter with vegetable skewers piled on.
      Marinated Vegetable Skewers on the Grill
    • Overhead shot of wooden bowl with vinegar red cabbage coleslaw in it.
      Red Cabbage Vinegar Slaw
    • Close up of a strawberry muffin on a wire rack.
      Strawberry Cardamom Muffins with Yogurt
    • Close up of Fudgy Mocha Black Bean Brownies
      Fudgy Mocha Black Bean Brownies
    • Strawberry Watermelon Agua Fresca
    • Casserole dish with baked beans in it.
      Healthy Homemade Baked Beans (with Lentils)

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • Disclaimer
    • Terms & Conditions

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact
    • Services

    Copyright © 2023 Being Nutritious. All rights reserved

    This website uses cookies to improve your experience. By continuing to use this site, we'll assume you're ok with this. Cookie settingsAccept
    Privacy & Cookies Policy

    Privacy Overview

    This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may have an effect on your browsing experience.
    Necessary
    Always Enabled
    Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
    Non-necessary
    Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
    SAVE & ACCEPT