Description
Craving a mouthwatering veggie burger that rivals classic meat patties? Hearty lentils, quinoa, and roasted vegetables come together in this irresistible meal that satisfies plant-based and carnivore palates alike. Dive into flavor and nutrition with each delectable bite.
Ingredients
Scale
Main Protein and Grains:
- 1 can (15 ounces / 425 grams) black beans, drained and rinsed
- 1 cup cooked quinoa
- 1/2 cup breadcrumbs (or gluten-free breadcrumbs)
Vegetables and Aromatics:
- 1/2 cup corn kernels (fresh or frozen)
- 1 small onion, finely chopped
- 2 cloves garlic, minced
Seasonings and Binding:
- 1 tablespoon soy sauce
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 egg (or flax egg for vegan option)
- Olive oil (for cooking)
- Burger buns and toppings (lettuce, tomato, avocado, etc.)
Instructions
- Thoroughly crush black beans in a spacious mixing vessel, creating a slightly textured base for the veggie burger foundation.
- Incorporate quinoa, breadcrumbs, corn, diced onion, minced garlic, soy sauce, cumin, smoked paprika, salt, pepper, and egg into the mashed beans, blending ingredients until uniformly distributed.
- Gently shape the mixture into uniform patties approximately 1/2 inch thick, ensuring consistent size and compact formation.
- Warm a skillet over medium heat with olive oil, allowing surface to reach optimal temperature for searing.
- Carefully place prepared patties into heated skillet, cooking for 4-5 minutes on each side until exterior develops a golden-brown crust and interior reaches desired warmth.
- Transfer cooked burgers onto prepared buns, creating a canvas for personalized toppings and accompaniments.
- Garnish with preferred condiments such as lettuce, tomato, avocado, or specialty sauces to enhance flavor profile and visual appeal.
Notes
- Mash beans thoroughly to create a smooth, cohesive base that helps patties hold together perfectly during cooking.
- Use fresh breadcrumbs for better moisture retention and crispier exterior when pan-frying the veggie burgers.
- Refrigerate patties for 30 minutes before cooking to help them firm up and prevent crumbling, making them easier to handle in the skillet.
- For gluten-free version, swap breadcrumbs with ground oats or gluten-free panko to maintain texture and binding properties.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Category: Lunch, Dinner, Snacks
- Method: Frying
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 210
- Sugar: 1 g
- Sodium: 200 mg
- Fat: 5 g
- Saturated Fat: 1 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 36 g
- Fiber: 7 g
- Protein: 10 g
- Cholesterol: 35 mg