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
- 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.
- Add the mushrooms, season with another pinch of salt and pepper and cook until the mushrooms and onions are slightly browned and fragrant.
- Remove from heat and add black beans and mash till a bit of texture you want.
- Transfer the mixture to a mixing bowl and add the quinoa, beets, spices and stir.
- 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
- 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.
- 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.
- 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
