Smoky Black Bean Beet Mushroom Burgers for #MeatlessMonday

Who said you can’t enjoy burgers on this day? Cure the blues with this delicious, nutritious recipe without the sacrifice of furry friends or your gut.

PREPARATION TIME: 15 Minutes

COOKING TIME: 30 Minutes

SERVES: 8 PATTIES

EXPERTISE: MEDIUM

Ingredients

  • 3/4 cup cooked quinoa
  • 1/2 large red onion, finely diced (~3/4 cup)
  • 1 cup finely chopped mushrooms (shitake, baby bella or white button)
  • Salt & Pepper
  • 1 15-ounce can black beans, well rinsed and drained
  • 1 cup finely grated raw beet
  • 1 tsp cumin
  • 1/2 tsp chili powder (or sub extra cumin)
  • 1/4 tsp smoked paprika
  • ~1/2 cup raw walnuts, crushed or ground into a loose meal

Instructions

  1. Heat a large skillet over medium-low heat and add some nonstick spray or a bit of olive oil. Once hot add the onion and sauté, seasoning with a pinch each salt and pepper.
  2. Add the mushrooms, season with another pinch of salt and pepper and cook until the mushrooms and onions are slightly browned and fragrant.
  3. Remove from heat and add black beans and mash till a bit of texture you want.
  4. Transfer the mixture to a mixing bowl and add the quinoa, beets, spices and stir.
  5. Lastly, add the walnut meal a little at a time until the mixture is able enough to form into patties. Set in the fridge to chill while your oven preheats to 375 degrees F
  6. Coat a baking sheet with nonstick spray or olive oil. Just take handfuls and mash them into loose patties, roughly 8-9 patties. The thicker you make them, the longer they’ll take to cook through, but the “juicier” and heartier they’ll be! Thinner patties will cook faster.
  7. Arrange burgers on a baking sheet and brush or spray the tops with olive oil. Bake at 375 for a total of 30-45 minutes, gently flipping at the halfway mark. Cook longer to dry them out even more and achieve more crisp, but it’s not necessary.
  8. Serve on small buns or atop mixed greens with desired toppings.

Nutrition Facts

Serving size: 1 of 8 patties

Calories: 125 kcal

Carbohydrates: 17.2g

Sugar: 1.8g

Fiber: 3.8g

Sodium: 257mg

Protein: 6.1g

Fat: 4.9g

Trupti Jadhav

Health Coach

Initiated dietary assistance services for clients and implemented numerous successful diet plans and enhanced overall client’s satisfaction level by 100%.

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