Sprouted Quinoa Black Bean Burgers with Pineapple Salsa

Sprouted Quinoa Black Bean Burgers with Pineapple Salsa
Once summer hits, my household is all about the burgers and homemade salsa, and there’s nothing more satisfying than a healthy, hearty veggie burger with something fresh and flavorful to put on top. And if you’re like me, you relish the idea of keeping meals equal parts delicious and nutritious, which is where these Sprouted Quinoa Black Bean Burgers with Pineapple Salsa come in to play.

Why sprouted quinoa? Sprouted grains, nuts, and seeds are more nutrient-dense and easier to digest than their raw counterparts. Sprouted quinoa in particular is enzyme-rich, plus it’s packed with complete protein, vitamins, and minerals.

If you’ve never tried your hand at sprouting, the preparation is not as intimidating as it may sound! If you caught my post on how to sprout grains, you already know that sprouting requires only a few simple steps and you probably already have everything you need to get your sprout on. Once you’ve sprouted one raw food, you’ve essentially sprouted them all because the concept is the same across the board.

Quinoa is one of the faster sprouting foods — it only takes 24 hours for mine to sprout tails. I typically sprout grains and quinoa in a jar, but you can also spread the quinoa over a moist plate, casserole dish, or paper towel.

Sprouted Quinoa Black Bean Burgers with Pineapple Salsa
One cup of dry quinoa yields roughly three cups of sprouted quinoa. If you are only looking to sprout quinoa for this recipe, I would still recommend starting with at least 1/2 cup of dry quinoa just to be sure you end up with enough sprouts. Then, if you have any left over, use your super-sprouts to give a boost to salads, sandwiches, wraps, or even soup.

Combining sprouted quinoa and black beans makes for a superfood burger that is tasty and nutritionally well-balanced. Because quinoa sprouts have a similar flavor to bean sprouts, these patties have a pleasant, earthy flavor to them. When cooked on a cast iron skillet, the burgers get wonderfully crisp on the outside — plus, they hold together well, too, which can be a challenge with some homemade veggie burgers.

Smashed avocado and fresh pineapple salsa give these burgers a fresh, summery twist, and make them a complete meal that covers all the bases. So sprout yourself up some quinoa for these delicious and nutritious veggie burgers!

Sprouted Quinoa Black Bean Burgers with Pineapple Salsa

Prep Time: 24 hours

Cook Time: 10 minutes

Total Time: 24 hours, 10 minutes

Yield: 4 burgers

Sprouted Quinoa Black Bean Burgers with Pineapple Salsa

Served with smashed avocado and homemade pineapple salsa, these hearty, healthy burgers are the perfect summer fare. Be sure to allow at least 24 hours for sprouting!

Ingredients

    Salsa:
  • 1 cup fresh pineapple, diced small
  • 1 small jalapeño pepper, seeded and finely chopped
  • 1/4 cup finely chopped white or red onion
  • 1/4 cup chopped red bell pepper
  • 1 small clove garlic, minced
  • Juice of 1 small lime
  • Salt to taste
  • Burgers:
  • 1/2 cup dry quinoa
  • 1 (14-ounce) can black beans, drained and rinsed
  • 3 tablespoons all-purpose or oat flour
  • 2 cloves garlic, minced
  • 1 tablespoon finely chopped white onion
  • 1 teaspoon chili powder
  • Salt to taste
  • 1 egg, lightly beaten
  • 3 tablespoons olive oil (or another favorite cooking oil like canola or grapeseed)
  • For serving:
  • 4 hamburger buns
  • 1 avocado, smashed

Instructions

    Make the pineapple salsa:
  1. Toss together the ingredients in a small bowl. Cover and refrigerate until ready to use.
  2. Make the burgers:
  3. Sprout your quinoa. (Read how to sprout grains for step-by-step instructions.)
  4. Place the beans in a medium bowl and mash with a fork until chunky. Add 1 cup of the sprouted quinoa, flour, garlic, onion, and chili powder; stir to combine. Season with salt to taste, then fold in the egg.
  5. Heat the oil in a large skillet (preferably cast iron) over medium heat.
  6. Divide the mixture into four balls and use your hands to shape each into patties. Carefully place the patties in the hot skillet and cook until browned and crispy, about 4 minutes, before flipping and cooking for an additional 3-4 minutes until golden brown and crispy on both sides.
  7. Toast burger buns, if you like. Smear avocado onto the inside bottoms of the buns and set the patties on top. Spoon the salsa over the patties, add the top half of the bun, and serve.

Notes

I used oat flour in order to keep the patties gluten-free, but you can also use all-purpose wheat flour or gluten-free all-purpose flour. If you eat a gluten-free diet, substitute gluten-free buns for regular buns. You can also go bun-less by wrapping the patty with lettuce, which is how I often eat my burgers.

http://ohmyveggies.com/sprouted-quinoa-black-bean-burgers-with-pineapple-salsa/

About Julia

Julia Mueller writes the food blog, The Roasted Root, and is the author of Delicious Probiotic Drinks and Let Them Eat Kale!. A Lake Tahoe native, Julia loves to play outdoors, and enjoys developing recipes that are nutrient-dense and approachable to make any night of the week.   Read more from Julia →

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Comments

  1. says

    WHOA! I had NO idea that would even happen with quinoa! I definitely want to give it a try, especially if it is more nutritious. That is so cool! I am always looking for new ways to bring in extra nutrition for my training as an elite runner, and this would be perfect as a runner meal :) Thanks for sharing. Love the pineapple salsa….heavenly!

    • Julia Mueller says

      Honestly, Tina, I didn’t know until recently, too!! I learned about a year ago that you could sprout grains, and I only recently found out you can sprout seeds and nuts too! Blows my mind. Isn’t amazing the way nature works (<- real hippy statement right there ;)?

      YES, if you're training for a race, quinoa's a fantastic way to get in some protein, vitamins, and minerals! The salsa….you'll just love it! :)

  2. says

    I’m a gardener who’s afraid to try my hand at sprouting…….how can I call myself a gardener then?

    But I’m ready to give it a whirl. It’s the pineapple salsa that makes this dish for me and gives it just the right kick. So eager to try.

    I love eating food that I feel good about later!!!

    • Julia Mueller says

      Don’t you worry, Laura, I’ve grown vegetable gardens for a few years and was completely unaware about the sprouting thing too for the longest time!! I’m so glad you’re interested in sprouting. It’s the easiest thing, and it amazes me how healthful sprouted food is.

      Definitely on board with eating food that makes you feel good and energetic. These burgs’ll certainly do that for ya! :D

    • Julia Mueller says

      Haha! Just be sure you don’t sprout any keen-oh-way…I hear that’s bad news, bears ;) Glad you’re up to do some sprouting! :D

  3. says

    Ok, this may be a really silly question. I bought spouted quinoa at the store. (Totally on accident, actually!) Is it the same as what you are using here? (I’m really, really hoping you say yes! I’ve got a pretty big bag, and I super want to make these black bean burgers!) I haven’t tried using it yet, since I’m nervous about using it in recipes that call for traditional quinoa.
    Oh … and that salsa? Yeah – we’re about to be best friends!

    • Julia Mueller says

      I didn’t even know you could buy sprouted quinoa from the store, ha! Is it dry and hard? I’ve bough sprouted rice from the store, but it was hard and still needed to be cooked, which is different from the rice I have sprouted at home. If the stuff you got at the store feels moist and somewhat sticky, then it’s probably the exact same. If it’s dry, it probably needs to be cooked before it’s added to the burgers or else it will remain hard. These are just guesses, but let me know what you end up doing, because I’m super curious! So glad you love the pineapple salsa – it’s such an easy and tasty recipe :)

    • Julia Mueller says

      Really, you’re too kind, Sarah! I’m definitely no expert, but it would just appear that way because the burgers are so dang easy to put together, ha! Enjoy the burger-to-face experience…I know I did ;)

  4. AlissaAlissa says

    These burgers sound fantastic. Pineapple salsa and black beans has got to be an amazing combo :) Also, I sprout constantly but never thought to do it with quinoa. I often keep a stash of cooked quinoa in the fridge for baking…I think I’m going to have to switch that over to sprouted quinoa.

    • Julia Mueller says

      Thanks, Alissa! If you’re an avid sprouter, definitely give quinoa a shot – it goes super quickly! You can also used cooked quinoa for this recipe if you want to use what you already have on hand :)

    • Julia Mueller says

      Haha! Isn’t it crazy what you can do with food? So glad you like the burgs – the pineapple salsa is a must for all of your summer meals!

    • Julia Mueller says

      Hey Melissa! So glad you’re going to make the burgers. Although I haven’t tested the recipe with anything other than sprouted quinoa, I’m confident you can use sprouted millet or brown rice. Since grain sprouts tend to be more solid than quinoa sprouts, the burgers may turn out with little bits of crunch in them, which could be kinda cool if you ask me ;) Let us know if you try it out!

  5. says

    I’ve heard sprouted grains and nuts described as tasting more like themselves…and it’s hard to explain but it’s definitely true! This burger sounds awesome! I absolutely love how protein-filled it is!

    • Julia Mueller says

      It is funny how different they taste when they’re sprouted versus when they’re cooked. At the risk of sounding like a straight-up hippy, I like how sprouted food makes you feel at one with nature, ha! I’m pretty pumped about the protein content of the burgers, too. My biggest complaint about some veggie burgers is how carby and fiber-y they are. Gotta love that quinoa!

    • Julia Mueller says

      Hi Charlotte! I haven’t tried freezing the burgers, but my guess is that they would freeze great. They hold together well and are hearty, so I think they’d be perfect for freezing and reheating. Let us know if you try freezing them!

      • Charlotte says

        Will do! Wasn’t sure because it contains eggs. I’m the only veggie in the house and usually make the whole recipe and freeze what’s left

  6. says

    Sprouted my quinoa, tried these burgers and tested them in my kid-kitchen…..100% approval! I love these and plan to keep some in the freezer for those quick dinner evenings (or just when I don’t feel like cookin!)

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