Black Bean Quinoa Veggie Burgers

 

Black Bean Quinoa Veggie Burgers

Black Bean Quinoa Veggie Burgers are made from a mixture of cooked quinoa, black beans, salsa, crushed tortilla chips and taco seasoning. Black Bean Quinoa Veggie Burgers are a great choice for Meatless Mondays or anytime you want a meatless meal. “Meatless Mondays” is a movement in the USA aimed at reducing our carbon footprint while at the same time improving our health status.

I’m always really surprised when I go to a “big box” store such as Costco’s or Sam’s Club and look at the prices for veggie burgers. Making your own veggie burgers is not difficult and you have the added advantage of knowing exactly what ingredients go into them while you’re saving money by making them at home.

Many people save money by adding meatless meals to their weekly menus. Meatless meals are built around vegetables, beans, grains and nuts instead of meat (which tends to be more expensive).  Meatless meals offer health benefits. There is no cholesterol in plant-based foods, in fact, the soluble fiber in beans and lentils helps reduce cholesterol.   Beans and vegetables are full of fiber which makes one feel “full” or satiated, promotes digestion and prevents constipation.  Less meat in the diet may reduce the risk of cancer, cardiovascular diseases, diabetes and obesity.

In other parts of the world meatless meals are commonly on the daily menu. In Latin America beans are often consumed with rice and/or tortillas.  In the Middle East bulgur wheat may be combined with chickpeas, falafel (made of chickpeas) may be eaten with pita bread, and hummus (also made of chickpeas) is popular. In Asian countries soy is combined with rice, barley, wheat or millet.  These cuisines offer many delicious meatless dishes.

Millions of people around the globe follow a vegetarian diet, either because meat is scarce or for religious, philosophical and/or health reasons. Others just enjoy an occasional vegetarian meal and/or like to save some money by skipping meat once or several times a week.

The Recipe for Black Bean Quinoa Veggie Burgers

Black Bean Quinoa Veggie Burgers
A meatless burger made from black beans, cooked quinoa, salsa, crushed tortilla chips and taco seasoning.
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Ingredients
  1. 2/3 cup water
  2. 1/3 cup quinoa, rinsed
  3. 1 can (15 oz.) black beans, rinsed & drained
  4. 1 cup salsa
  5. 1 cup crushed tortilla chips
  6. 2 tablespoons taco seasoning
Instructions
  1. In a small saucepan, bring water to a boil. Add quinoa; reduce heat and simmer, covered, for 12-15 minutes, or until liquid is absorbed. Remove from heat; fluff with a fork.
  2. In a large bowl, mash black beans. Add salsa, crushed tortilla chips, taco seasoning and cooked quinoa; mix well.
  3. Shape the mixture into eight 1/4" thick patties.
  4. Grill, covered, over medium heat 5-6 minutes on each side or until heated through.
  5. To bake veggie burgers, preheat oven to 350 degrees F. Place burgers on a baking sheet coated with cooking spray. Bake 25-30 minutes or until heated through, turning once.
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Additional Information


When I make Black Bean Quinoa Veggie Burgers I place the black beans in a mini food processor and chop them coarsely. I use baked tortilla chips called Scoops and I crush them between sheets of wax paper by rolling over them with a rolling pin. The chips are not difficult to crush – you could also just use your hands to do this.

This recipe makes 8 veggie burgers. I use an ice cream scoop to make equal portions, then flatten them with the palm of my hand.

The Black Bean Quinoa Veggie Burgers freeze well. I wrap them in wax paper then place them in a freezer zip-lock bag. I have a grill pan to cook the veggie burgers on top of the stove – that way I get the grill marks without firing up the grill outside!

My favorite way to serve Black Bean Quinoa Veggie Burgers is to place them on a hamburger bun with a slice of tomato and some lettuce. I sometimes melt a slice of cheese on them but they are really tasty even without the cheese. Sweet potato fries are the perfect side to go with Black Bean Quinoa Veggie Burgers, too.

If you enjoy an occasional vegetarian entrée, you might also like an earlier Silver Foodie post in which there are two vegetarian recipes – Black Bean Burrito Bake and Bulgur Veggie Burgers with Lime Mayonnaise. Click here if you would like to see these recipes. You may also like Sweet Potato Black Bean Quesadillas.

Remember to Savor the Flavor!

Janet

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For a list of link parties in which I participate weekly, click on “Link Parties” on the header menu bar.

 

Sweet Potato Black Bean Quesadillas

Sweet Potato Black Bean Quesadillas

Sweet Potato Black Bean Quesadillas make a nice lunch or snack that is relatively quick and easy to prepare. Without meat, Sweet Potato Black Bean Quesadillas are great for “Meatless Mondays” or any day that you would like to skip the meat!

As I discussed in a previous post, Meatless Meals 1 / Love Those Veggies, meatless meals are built around vegetables, grains, beans and nuts instead of meat. Certain health benefits may be derived from eating less meat and more vegetables. The risk of cancer, cardiovascular diseases, diabetes and obesity may be reduced by eating less meat and more vegetables. Also, there is no cholesterol in plant-based foods.

Sweet potatoes contain some great nutrients such as beta carotene, Vitamin A, fiber, antioxidants, anti-inflammatory properties and blood sugar regulating nutrients. Beta carotene is a strongly colored red-orange pigment abundant in fruits and vegetables. Beta carotene is a well-known antioxidant and eating a diet rich in beta carotene is an excellent health recommendation.


Black beans have a dense, meaty texture which makes them popular in many vegetarian dishes and especially popular in Latin American cuisine. Black beans contain protein, antioxidants, many minerals and they are high in fiber. Black beans help keep blood sugar levels stable also.

The Recipe

Sweet Potato Black Bean Quesadillas
Yields 4
A quick and easy way to have a meatless meal, featuring sweet potatoes and black beans.
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Ingredients
  1. 2 medium Sweet Potatoes
  2. 4 Whole Wheat Tortillas (8-inch)
  3. 3/4 cup canned Black Beans, rinsed & drained
  4. 1/2 cup shredded Pepper Jack or Mozzarella Cheese
  5. 3/4 cup Salsa
  6. 3 tablespoons Butter, melted
Instructions
  1. Pierce sweet potatoes several times with a fork. Microwave, uncovered, on high 7-9 minutes or until very tender.
  2. When cool enough to handle, cut each potato lengthwise in half. Scoop out pulp.
  3. Spread pulp on one half of each tortilla; top with beans and cheese.
  4. Fold other half of tortilla over filling.
  5. Heat a griddle, grill or skillet over medium heat.
  6. Brush butter on tortilla and place on griddle buttered-side down, being careful not to spill the contents.
  7. Brush butter on top side of tortilla.
  8. Cook several minutes on each side or until golden brown and cheese is melted.
  9. Serve with salsa.
SILVER FOODIE http://www.silverfoodie.com/

 The Methodology

To begin making Sweet Potato Black Bean Quesadillas, first cook the sweet potatoes. Pierce the sweet potatoes with a fork several times (so they don’t explode!) and microwave them on high for 7-9 minutes, until soft. Allow the sweet potatoes to cool for a few minutes, then cut them lengthwise and scoop out the sweet potato pulp. Mash the sweet potato pulp with a fork until smooth.

Next, spread the mashed sweet potato on half of each whole wheat tortilla.

Then top the sweet potato layer with some black beans.

Top the black beans with some shredded cheese.

Fold the empty half of the tortilla over the filling.

Brush melted butter over the folded tortilla and place buttered side down on a grill pan, electric griddle or grill or a skillet on medium heat, taking care not to spill the contents. Brush melted butter on the top side of the folded tortilla.

Cook several minutes on each side until the Sweet Potato Black Bean Quesadillas are golden brown and the cheese is melted. Cut into smaller pieces and serve with salsa.

Tasty Tip: I found it easy to cut the Sweet Potato Black Bean Quesadillas using a pizza cutter!

Planning some meatless meals into your weekly menu plan helps keep the food budget in line. I enjoyed Sweet Potato Black Bean Quesadillas because they contain two of my favorite ingredients – sweet potatoes and black beans! I hope you’ll try adding a few meatless meals to your weekly routine – you’ll be aiding your health and your budget too!

Remember to Savor the Flavor!

Janet

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For a list of LInk Parties in which I participate each week, click on “Link Parties” on the header menu.

Meatless Meals 1/ Love Those Veggies!

There is a movement in this country that I’m sure you’ve heard about called “Meatless Mondays.”  The idea is to consume one or two meatless meals on Mondays to reduce the carbon footprint while at the same time improving one’s health status.  You may also have heard of the Flexitarian Diet … Continue reading →

Breakfast and Brunch 2

  I’ve lived in many different places in my lifetime and I’ve collected recipes from each place I’ve lived and worked.  In the late 1970’s I lived in Boston and worked at Beth Israel Hospital where I was first introduced to Spinach Ricotta Pie.  The hospital cafeteria offered one vegetarian … Continue reading →