High-Protein Veggie Burger with Beans & Quinoa

Ingredients (Makes 4 Patties)

• 1 cup cooked quinoa

• 1 ½ cups cooked black beans (or kidney beans), mashed

• ½ cup walnuts, finely chopped (adds protein & texture)

• ½ cup oats or oat flour (helps bind)

• 1 small carrot, grated

• ½ small onion, finely diced

• 2 cloves garlic, minced

• 2 tbsp ground flaxseed mixed with 5 tbsp water (egg replacer)

• 1 tbsp tamari or soy sauce

• 1 tbsp nutritional yeast (adds umami & protein)

• 1 tsp smoked paprika

• ½ tsp ground cumin

• ½ tsp black pepper

• ½ tsp salt

• 2 tbsp olive oil (for pan-frying)

Instructions

  1. Prepare the flax egg – In a small bowl, mix ground flaxseed with water and let it sit for 5-10 minutes until thickened.

  2. Mash the beans – In a large mixing bowl, mash the cooked beans, leaving some texture.

  3. Mix the ingredients – Add quinoa, walnuts, oats, grated carrot, onion, garlic, tamari, nutritional yeast, and spices to the bowl. Mix well.

  4. Add the flax egg – Stir in the flax mixture and combine until the mixture is cohesive and firm.

  5. Form the patties – Divide the mixture into 4 equal portions and shape them into burger patties.

  6. Chill (optional but recommended) – Place the patties on a plate and refrigerate for 30 minutes to firm up.

  7. Cook the patties – Heat olive oil in a skillet over medium heat. Cook each patty for about 4-5 minutes per side, or until golden brown and crispy.

  8. Serve – Enjoy on a whole grain bun or lettuce wrap with toppings like avocado, tomato, and mustard.

💪 Protein Boost:

• Serve with a tahini or hummus-based sauce for extra protein.

• Add hemp seeds or chopped almonds for an extra protein kick.