BLACK BEAN AND QUINOA BURGER
This Black Bean and Quinoa Burger is a nourishing and high-fibre vegan option that’s bursting with texture and savoury flavour. It’s a simple yet satisfying plant-based meal, combining mashed black beans, nutty quinoa and earthy oats into a wholesome patty. Seasoned with warming cumin and finely chopped onion, this burger is perfect for lunch or dinner. It offers excellent nutritional benefits, including plant-based protein, complex carbohydrates and iron. Quick to make and easy to customise, it’s ideal for weeknight dinners or casual gatherings. Whether you grill it for a smoky flavour or pan-fry for a crispy crust, it pairs beautifully with a fresh salad, wholegrain bun or lettuce wrap. This burger is also gluten-free and can be made in advance for convenient meal prep.
RECIPE CATEGORY
Lunch, Dinner, Main Course
SERVING SIZE
1
CUISINE
American
PREPARATION/TECHNIQUES
Pan-Fry, 5 Ingredients or Less, Prepared in Advance
OCCASION/HOLIDAY
Casual Dinner, Picnic, Summer
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Wheat / Gluten-Free, High Fibre, Quick & Easy, Dairy-Free, Low Fat
DISH TYPE
Hamburger
INGREDIENTS
- ¼ cup canned black beans, rinsed and mashed
- ¼ cup cooked quinoa
- 1 tbsp oats
- ½ tbsp chopped onion
- ¼ tsp ground cumin
- Salt and pepper to taste
- 1 tsp olive oil (for cooking)
FULL NUTRITIONAL INFORMATION
- Calories: 192.7 kcal
- Fat: 6.4 g
- Saturated Fat: 0.9 g
- Carbohydrate: 27.2 g
- Sodium: 293.9 mg
- Sugar: 0.8 g
- Fiber: 6.7 g
- Protein: 7.5 g
- Calcium: 42 mg
- Iron: 2.7 mg
- Potassium: 328 mg
PREPARATION
- Mash The Beans: Place the drained black beans in a small mixing bowl and mash them thoroughly with a fork or potato masher until smooth, with some texture remaining.
- Combine The Ingredients: Add the cooked quinoa, oats, chopped onion and ground cumin to the mashed beans, which are seasoned with salt and pepper. Stir everything until thoroughly combined. Let the mixture rest for 5 minutes to allow the oats to absorb moisture.
- Shape The Patty: Form the mixture into a single burger patty using your hands. If the mixture feels too soft, you can add a teaspoon of oats for extra firmness.
- Heat The Pan: In a non-stick frying pan, heat the olive oil over medium heat. Once hot, place the patty gently into the pan.
- Cook The Burger: Cook for 3–4 minutes on one side until golden brown, then carefully flip and cook the other side for another 3–4 minutes and press it slightly with a spatula.
- Serve And Enjoy: Remove from the pan and serve immediately on a bun, in a wrap or with a fresh salad.
PREP TIME
5 minutes
COOKING TIME
8 minutes
TIPS
- Use Cold Quinoa: Quinoa that has been chilled or cooled will help the mixture bind more easily.
- Mash Thoroughly: Ensure beans are well mashed to act as a natural binder with the oats.
- Oil-Free Option: Use a non-stick pan or air fryer to make this burger oil-free.
- Let It Rest: Allowing the mixture to rest before cooking improves texture and cohesion.
- Add Moisture If Dry: If the mix is too dry, a splash of water or a teaspoon of olive oil can help to adjust its texture.
VARIATIONS
- Add Vegetables: Finely grated carrot, courgette or sweetcorn can be mixed into the patty for extra nutrients.
- Spice It Up: Add chilli flakes or smoked paprika for a punch of heat.
- Gluten-Free Bun: Serve with a gluten-free bun or wrap for a coeliac-friendly meal.
- Add Herbs: Fresh coriander or parsley can bring brightness to the flavour profile.
- Protein Boost: Mix in a teaspoon of ground flaxseed or hemp hearts for extra plant protein.
- Cheesy Twist: Add vegan shredded cheese to the mix or as a topping.
PREPPING AND STORAGE
- Make Ahead: The uncooked patty can be made a day in advance and stored in the fridge.
- Refrigeration: Store any cooked leftovers in an airtight container in the fridge for up to 3 days.
- Freezing Instructions: Place uncooked patties between sheets of parchment paper in a freezer-safe container and freeze for up to 1 month. Thaw in the fridge overnight before cooking.
- Reheat Gently: Reheat in a skillet over low heat for the best texture or microwave for 30–60 seconds if short on time.