Tasty Bean and Grain Burgers

Elevate your plant-based dining with these hearty and flavorful Tasty Bean and Grain Burgers! Packed with protein-rich black beans, chickpeas, and nutty quinoa, these burgers are seasoned to perfection with a blend of ground cumin, smoked paprika, and a splash of soy sauce for a savory kick. Grated carrots and finely chopped red onion add a hint of sweetness and texture, while breadcrumbs hold it all together for a perfectly tender yet sturdy patty. Quick to prepare in just 30 minutes and cooked to golden perfection in a skillet, these vegetarian burgers are satisfying, wholesome, and versatile. Serve them on buns with crisp lettuce, ripe tomatoes, and creamy avocado, or enjoy them as a protein-packed component in grain bowls or salads. Whether you're meal-prepping or hosting a casual cookout, these plant-based burgers are sure to impress!

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:10 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 cup cooked quinoa (or any cooked grain of your choice)
• 1 cup canned black beans, drained and rinsed
• 1 cup canned chickpeas, drained and rinsed
• 0.5 cup breadcrumbs (regular or gluten-free)
• 0.5 cup red onion, finely chopped
• 1 medium carrot, grated
• 2 cloves garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 2 tablespoons soy sauce (or tamari for gluten-free)
• 2 tablespoons olive oil
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 1 tablespoon water (if necessary for consistency)

Directions

Step 1

In a large mixing bowl, combine the cooked quinoa, black beans, and chickpeas. Use a fork or potato masher to mash the beans and chickpeas, leaving some texture for a satisfying bite.

Step 2

Add the breadcrumbs, finely chopped red onion, grated carrot, and minced garlic to the bowl. Mix well to combine.

Step 3

Season the mixture with ground cumin, smoked paprika, salt, and black pepper. Stir thoroughly to ensure the spices are evenly distributed.

Step 4

Drizzle in the soy sauce and olive oil, then mix again to bring everything together. If the mixture seems too dry and crumbly, add up to 1 tablespoon of water until it holds together when pressed.

Step 5

Form the mixture into 4 equal-sized patties, about 3/4 inch thick.

Step 6

Heat a large non-stick skillet over medium heat. If needed, add a small drizzle of olive oil to prevent sticking.

Step 7

Cook the patties for 4-5 minutes on each side, or until golden brown and slightly crisp on the outside. Be gentle when flipping to prevent them from breaking apart.

Step 8

Serve the grain and bean burgers on buns with your favorite toppings, such as lettuce, tomato, avocado, or a dollop of vegan mayo.

Nutrition Facts

Serving size	985.5 grams (985.5g)

Amount per serving	% Daily Value*
Calories	1284

Total Fat 41.40g	53%
Saturated Fat 6.20g	31%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 4806mg	209%
Total Carbohydrate 187.60g	68%
Dietary Fiber 38.50g	138%
Total Sugars 19.90g
Protein 49.90g	100%

Vitamin D 0IU	0%
Calcium 322mg	25%
Iron 17mg	92%
Potassium 2140mg	46%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 28.2%

Protein: 15.1%

Carbs: 56.7%