While hamburgers are a staple of most summertime barbecues, an average beef patty can pack over 200 calories and up to 10 grams of fat. These veggie burgers are a tasty meat-free alternative, both high in protein and fiber but low in fat (just three grams per patty!). The secret ingredients: vitamin C-rich beetroot, protein-packed quinoa and hearty black beans that will satisfy any hankering. You can serve each patty on a gluten-free bun, or wrapped in a lettuce leaf for a low-carb option. Finish ’em off with your favorite burger toppings, and lunch is served!
RELATED: Vegetarian Black Bean Burgers Recipe
Flavorful Beetroot Quinoa Burgers
Prep time: 15 minutes
Cook time: 20 minutes
Per 1-patty serving:
- 150 calories
- 3 g fat (1 g sat fat)
- 237 mg sodium
- 25 g carbs
- 8 g fiber
- 3 g sugar
- 10 g protein
1/3 cup rinsed quinoa
1 can black beans (15 ounce can)
1/2 medium white onion
1 clove garlic
1 1/2 cup diced cooked beets (3 beets)
1/2 tablespoon cumin
1 teaspoon smoke paprika
1/3 cup gluten free bread crumbs
1/4 teaspoon salt
1 tablespoon olive oil
- Place the rinsed quinoa and 2/3 cup water in a pot and bring to a boil. Cover the pot with a lid, reduce the heat to low and leave to simmer for 15 minutes until the water has been absorbed and the quinoa is light and fluffy. Place the cooked quinoa in a bowl in the fridge to cool.
- In a food processor, combine the onion, garlic, black beans, beets and egg. Blend until they break down into a thick and chunky mixture. Stir in the cumin, paprika and breadcrumbs.
- Form the mixture into six patties. If it seems too moist and the patties are not holding together add another tablespoon or so of breadcrumbs.
- In a frying pan on medium heat, heat the olive oil and then cook each of the patties for approximately 5 minutes per side. Serve warm on a bun or lettuce leaf with your favorite burger toppings.
For more simple and creative quinoa recipes, check out Meal Prep Like a Pro: 3 Recipes, One Batch of Quinoa.