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.
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 ½ 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!
- 1 cup fresh pineapple diced small
- 1 small jalapeño pepper seeded and finely chopped
- ¼ cup finely chopped white or red onion
- ¼ cup chopped red bell pepper
- 1 small clove garlic minced
- Juice of 1 small lime
- Salt to taste
- ½ 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
- 4 hamburger buns
- 1 avocado smashed
Make the pineapple salsa:
- Toss together the ingredients in a small bowl. Cover and refrigerate until ready to use.
Make the burgers:
- Sprout your quinoa. (Read how to sprout grains for step-by-step instructions.)
- 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.
- Heat the oil in a large skillet (preferably cast iron) over medium heat.
- 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.
- 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.