Mediterranean Black Bean Quinoa Burgers 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!
Of course flavor is number one, but these 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 herbs! Keep your taste buds and your heart happy!
FAQs about Black Bean Quinoa 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!
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 1/2 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.
You could use another cooked grain, like brown rice or buckwheat groats. I think most any grain would work okay, but I haven’t tested them. If you use something different, let me know how it works!
If you want to use whole grain bread crumbs, you can toast about 4 slices of whole wheat bread, let them cool, and them pop them in your food processor, and blitz them into bread crumbs. Alternatively, you can use regular bread crumbs or panko breadcrumbs. Just know they’ll be lower in fiber and nutrients.
In this 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.
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:
If you try Mediterranean Black Bean Quinoa Burgers, tell me in the comments!
Mediterranean Black Bean Quinoa Burgers
The Mediterranean Black Bean Quinoa Burger 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!
- 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 Tbsp minced Red Onion
- 2 Tbsp minced Sundried Tomatoes (not in oil)
- 2 Tbsp Olive Oil
- 1 Tbsp Ground Flax
- ½ tsp dried Basil
- ½ tsp Paprika
- ¼ tsp dried Oregano
- (Optional) ⅛ tsp each Salt and Pepper
- 1 Tbsp Olive Oil, for pan frying
- Whole grain buns or large lettuce leaves for wraps
- Sliced red onion
- Sliced tomato
- Leafy lettuce
- Mustard, ketchup, etc.
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.
Heat 1 Tbsp oil in a large skillet over medium heat.
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.
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.
Serve hot, on whole grain buns or in lettuce wraps, with condiments, and veggies as desired.
For additional information and substitutions, see the FAQs section above!