Black Bean & Quinoa Burger
4 servings · 20 min prep · 12 min cook
Macros per serving
↓ 44% fewer calories · 256 kcal saved
Smart swaps
- Ground beef patty→Black bean and quinoa patty
Black beans and quinoa together form a complete plant protein source with 8 g of fiber per patty, while eliminating the saturated fat found in ground beef.
- American cheese→Sliced avocado
Avocado provides heart-healthy monounsaturated fats, potassium, and fiber instead of the processed sodium and saturated fat in American cheese.
- Potato roll bun→Whole-wheat bun
Whole wheat provides 2-3 g more fiber per bun and retains B vitamins lost during white-flour refining.
- Mayonnaise and ketchup→Fresh lime juice
Eliminates roughly 100 calories of condiment fat and added sugar while brightening the flavor with vitamin C-rich citrus.
- Iceberg / plain lettuce→Baby arugula
Arugula is a cruciferous green with higher levels of vitamin K, folate, and cancer-fighting glucosinolates compared to standard lettuce.
Original
- 80/20 ground beef
- 4 Martin's potato rolls
- 4 slices American cheese slices
- 4 leaves green leaf lettuce
- 1 beefsteak tomato, sliced
- 2 tbsp mayonnaise
- 1 tbsp ketchup
- 1 tsp Dijon mustard
- 8 slices dill pickle slices
- 1 tsp kosher salt
- 0.5 tsp black pepper
Healthy version
- •15 oz canned black beans, drained and rinsed
- •0.75 cup cooked quinoa
- •0.33 cup rolled oats
- •0.5 red bell pepper, finely diced
- •3 green onions, thinly sliced
- •2 garlic cloves, minced
- •1 tsp ground cumin
- •0.5 tsp smoked paprika
- •0.5 tsp chili powder
- •1 tbsp lime juice
- •4 whole-wheat hamburger buns
- •0.5 ripe avocado, sliced
- •1 cup baby arugula
- •0.25 cup red onion, thinly sliced
Method
- 1
In a large bowl, mash two-thirds of the black beans with a fork or potato masher until a thick, chunky paste forms. Leave the remaining beans whole for texture.
- 2
Add the cooked quinoa, rolled oats, diced red bell pepper, sliced green onions, minced garlic, cumin, smoked paprika, chili powder, and lime juice. Mix until evenly combined.
- 3
Season with salt and pepper to taste. If the mixture feels too wet, add an extra tablespoon of oats. Form into 4 patties about 3/4-inch thick and refrigerate for at least 10 minutes to firm up.
10 minutes - 4
Heat a non-stick skillet or grill pan over medium heat. Lightly coat with cooking spray. Place the patties in the pan.
- 5
Cook for 5 minutes on the first side until a golden-brown crust forms. Carefully flip with a wide spatula and cook for 4-5 more minutes.
5 minutes - 6
Toast the whole-wheat buns cut-side down in a separate dry pan or under the broiler for 1 minute.
1 minute - 7
Assemble each burger: place arugula on the bottom bun, add the black bean patty, top with avocado slices, red onion, and an extra squeeze of lime juice if desired.
- 8
Serve with baked sweet potato wedges or a crunchy jicama slaw.