Sweet Potato Quinoa Burger Recipe (2024)

FAQs

How do you keep quinoa burgers from falling apart? ›

Add cooked quinoa, cooled onion-garlic mixture, flour, spices, salt and egg. Stir or mash until well combined and place mixture in fridge to chill for 30 minutes (or up to overnight) – this will help the burger patties hold together better while cooking.

Waitrose Sweet Potato & Quinoa Burgers (1 burger) contains 26.9g total carbs, 22g net carbs, 12g fat, 4.6g protein, and 221 calories.

Short grain brown rice, panko bread crumbs, and ground flaxseed help these burgers hold together. DON'T use long-grain brown rice here. It's not as sticky as short grain rice, so it doesn't yield cohesive patties.

It has a wonderful meaty texture with lightly crisp edges, a spicy, tangy flavor, and a gorgeous red color. Plus, it's totally vegan and gluten-free! What's not to love? I'm looking forward to making this quinoa burger for cookouts all summer long, and I hope you are too.

Common binding agents include flax eggs (a mixture of ground flaxseed and water), chia seeds, mashed potatoes, tapioca flour, or even your favorite nut butter. These ingredients help hold everything together and prevent your burger from crumbling.

The most common burger binding agent is egg. This makes your ground beef stick together and is the most readily available ingredient. You can also use potato starch as a burger binding agent depending on your allergies or general availability.

There is absolutely nothing wrong with quinoa, but in comparison to the potato, one cup of cooked quinoa is equal to roughly 40g grams of carbohydrates and roughly 230 calories (and only contains 1.3g more of fiber than the potato).

Quinoa is hardly considered a low-calorie food source — just 1 cup of plain, cooked quinoa is 222 calories. But high-fiber foods like quinoa can help you lose weight when they're part of an overall balanced and varied diet.

Mix quinoa, bread crumbs, bell pepper, egg, onion, garlic, cumin, salt, and hot pepper sauce into black beans using your hands. Form black bean mixture into 5 patties. Heat olive oil in a large skillet. Cook patties in hot oil until heated through, 2 to 3 minutes per side.

Add a starchy ingredient. Adding flour or oats can help the burgers stick together, without using eggs. Mash everything together well.

Why are my veggie burgers mushy? ›

Raw vegetables, while delicious, hold a lot of water. And when added to veggie burgers, these vegetables release all that moisture during cooking, which can make for an especially mushy burger.

If you flip it more than one time, it may fall apart on the grill. One flip! eggs and breadcrumbs are for meat loaf. you want a good 80/20 lean to fat beef ratio, you want to have a good skillet or griddle temp going—a good temp—and you want to have a good spatula for flipping the patty when it's time to flip it.

White, red, or black? They're pretty much all the same nutritionally—so go with what tastes best to you, says Lauren Harris-Pincus, MS, RDN, owner of Nutrition Starring You, LCC. White quinoa is the least bitter of the three, while red and black have a chewier texture that holds up better in cold dishes like salads.

it's a full-fledged Meat substitute!

And last but not least, quinoa has a high protein biological value (73%), similar to that of beef!

Cook in vegetable, beef, or chicken broth: Cooking quinoa in vegetable, beef, or chicken stock is probably the easiest way to flavor it. You can simply swap the water with your choice of stock and use the same amount to cook your quinoa. Alternatively, if you prefer, you can also use half water and half stock.

Flax: ground flaxseed is our egg substitute to help the patties stick together so they don't fall apart when you cook them. Sriracha: for flavor and a bit of heat! Spices: For those times when you could think of nothing worse than chopping an onion.

Go easy on the shaping. When you're making your burgers, try not to manhandle them too much or else you'll end up breaking the meat into smaller pieces than you have to. We recommend simply shaping the beef into a vague burger shape with the least amount handling as possible.

Return the quinoa to the pan after you drain it, then cover and let sit for 15 minutes. Letting the quinoa rest in the hot saucepan after boiling/cooking dries it out, so you don't end up with clumpy/wet quinoa.

Eggs are the most common and effective binder, and egg replacers are an excellent alternative for vegan burgers. Other common binders include wheat germ, bread crumbs, oats, and ground flaxseeds. These are dry ingredients, though the recipe's other ingredients often add just enough moisture to make a sufficient binder.