Got room for one more veggie burger this summer!? Of course you do! And if you’re anything like me, you’ve got room for veggie burgers allll year ’round, am I right?!
These are like a basic burger; simple, yet totally satisfying. They aren’t Indian Spiced, they’re not fancy or unique, just a good choice when you’re hankering for a burger and don’t want the meat. To me, that’s also a burger that’s going to taste good with the traditional toppings of ketchup, mustard, pickles, melty cheese/cheeze, a crisp lettuce leaf and slice of tomato. What can I say, sometimes my American self just needs the plain old basics.
Black Beans, Spinach, and Quinoa make up the brunt of these burgers, making them super protein pumped, filling, and full of blood-sugar stabilizing fibre. More on plant-based protein, here!
Not to mention, beans are incredibly important for keeping your brain healthy and happy. They contain Phosphatidyl Choline, a vital part of our cell membranes that allows neurotransmitters to, well, transmit, happy hormones. It can make a big difference when it comes to depression by helping out the neurotransmitters serotonin, norepinephrine, and dopamine, which all play a role in mood regulation.
I hope you love these burger as much as I do! Try them out, leave a comment, and tag a picture #insightfulbite on Instagram! I’d love to know how they turn out!
Thanks for reading, friends! And happy last days of summer!
| Black Bean, Spinach and Quinoa Veggie Burgers | Print |
- 4 teaspoons oil, divided
- 1 yellow onion, diced
- 1 cup cooked black beans
- 2 tablespoons barbecue sauce
- 1 cup cooked quinoa
- ¼ cup panko bread crumbs
- ¼ teaspoon salt
- generous pinch of pepper
- 2 cloves garlic, minced
- 6 cups lightly packed fresh spinach leaves*
- Heat 2 teaspoons of oil over medium heat in medium sized frying pan. Add chopped onion and sauté, stirring occasionaly, until light brown and starting to caramelize, about 10 minutes.
- While that's cooking, add the black beans (drained and rinsed if from a can) and barbecue sauce to a large mixing bowl and use a potato masher or fork to mash together until only small pieces remain. Add the quinoa, salt, pepper, and bread crumbs and set aside.
- Once the onions have begun to brown, add the garlic and cook an additional minute, stirring often so it doesn't burn. Add the onions and garlic to the mixing bowl as well.
- Add the spinach to the same frying pan and cook on medium-low until completely wilted, stirring to encourage cooking, about 3 minutes. Transfer to a clean dish towel and carefully squeeze out any extra moisture.
- Roughly chop the spinach and add it to the mixing bowl as well. Mix everything together with a wooden spoon until evenly combined.
- Divide into four, shape into burger patties and place on a flat surface or large plate. Cover with plastic wrap and let set in the fridge for at at least 3 hours, or overnight.
- When ready to eat, heat a large frying pan with remaining 2 teaspoons of oil over medium-high heat. Add the burgers and cook for 6 minutes per side, or until golden brown and heated through.
- Serve immediately topped with your favourite burger condiments!
** Store cooked burgers in the fridge for up to 3 days. To freeze and use later, lightly cook the burgers, cool, then wrap individually and store in the freezer for up to 3 months. Cook from frozen in a frying pan on medium low, covered, for about 7 minutes per side, or until heated through.
