Recipe Description:
No meat? No problem! This hearty black bean, quinoa and avocado burger is full of heart-healthy ingredients like fresh avocados. Top each patty with additional mashed avocado for added texture, flavor and more nutrition, this easy recipe is great for your next outdoor gathering.
Recipe developed by Malena Perdomo, MS, RDN, CDCES
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Servings:
- Recipe serving size: 1 burger
- Number of servings:
Ingredients:
- 1 tsp. olive oil
- 1/3 cup chopped red onion
- 2 Tbsp. canned green chilis or...
- 1 jalapeño, stemmed, seeded, minced
- 1 can (15oz) black beans, drained, rinsed
- 1/2 tsp. ground cumin
- 1 tsp. smoked paprika or ground chipotle chili
- 1 tsp. garlic powder
- 1/2 tsp. salt
- 1/4 tsp. black pepper
- 3/4 cup cooked quinoa
- 2 ripe, fresh avocados, halved, pitted, peeled, and divided
- 1/4 cup panko breadcrumbs
- 4 hamburger buns
- Cilantro leaves
- Lettuce
Instructions:
For Veggie Burger:
- In a frying pan, heat oil. Sauté onion and green chilis (or jalapeños) for 1 minute on medium heat. Stir in black beans, cumin, paprika (or ground chipotle chili), garlic powder, salt and black pepper and cook for one minute. Remove from heat and place in a medium bowl. Cool for 10 minutes.
- With a potato masher, mash black bean mixture for 30 seconds, leaving some beans whole. Add one avocado and mash about 15 seconds, leaving some chunks of avocado. Stir in quinoa.
- Divide mixture into 4, 1-inch-thick patties. Place panko breadcrumbs on a plate, and press breadcrumbs onto both sides of each patty.
- Preheat grill or frying pan to medium high. Place patties on grill or into frying pan and cook for about 3 minutes on each side, or until cooked through.
For Assembly:
- Warm buns on the grill or toaster oven. Mash the remaining avocado. Serve black bean burgers on a bun top with mashed avocado, lettuce, and cilantro.
Notes & Tips:
To prepare the burgers ahead of time, store in the fridge covered until ready to make. If they are too cold, bake for 30 minutes at 400ºF in the oven or toaster oven to cook them evenly.
If not serving mashed avocado immediately, drizzle with lime juice and store in fridge.
To make gluten-free, use gluten-free rolled oats instead of breadcrumbs and use gluten-free buns.
If not serving mashed avocado immediately, drizzle with lime juice and store in fridge.
To make gluten-free, use gluten-free rolled oats instead of breadcrumbs and use gluten-free buns.
Nutrition Facts
4 servings per recipe
Serving Size 1 serving (309g)
| Amount Per Serving | ||
|---|---|---|
| Calories | 420 | |
| % Daily Value* | ||
| Total Fat 14g | 18% | |
| Saturated Fat 2g | 10% | |
| Trans Fat 0g | - | |
| Polyunsaturated Fat 2.5g | - | |
| Monounsaturated Fat 8g | - | |
| Cholesterol 0mg | 0% | |
| Sodium 700mg | 30% | |
| Total Carbohydrate 58g | 21% | |
| Dietary Fiber 17g | 61% | |
| Total Sugars 4g | - | |
| Includes 1g Added Sugars | 2% | |
| Protein 10g | 20% | |
| Vitamin D 0mcg | 0% | |
| Calcium 180mg | 15% | |
| Iron 5mg | 30% | |
| Potassium 850mg | 20% | |
| Vitamin A 740mcg | 80% | |
| Vitamin C 16mg | 20% | |
| Vitamin E 2.7mg | 20% | |
| Vitamin K 64mcg | 50% | |
| Thiamin 0.4mg | 35% | |
| Riboflavin 0.5mg | 35% | |
| Niacin 4.9mg | 30% | |
| Vitamin B6 0.4mg | 20% | |
| Folate 160mcg DFE | 40% | |
| Vitamin B12 0mcg | 0% | |
| Pantothenic Acid 1.3mg | 25% | |
| Phosphorus 220mg | 20% | |
| Magnesium 140mg | 35% | |
| Zinc 1.6mg | 15% | |
| Selenium 22mcg | 40% | |
| Copper 0.4mg | 45% | |
| Manganese 0.7mg | 30% | |
*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.
