These burgers are a wholesome alternative to processed meat substitutes—perfect for meal prep, grilling season or weeknight dinners. Made with fiber-rich and protein-packed black beans and quinoa, and antioxidant-rich vegetables and spices, they not only support digestion and heart health, but also help stabilize blood sugar and promote satiety. Spices like cumin, paprika and garlic powder bring bold, smoky flavor, while rolled oats help bind the patties naturally—no eggs or breadcrumbs required.

Yield: six (½ cup) patties

Ingredients:

2 cups black beans, drained and rinsed
¼ cup ketchup (I use Primal Kitchen Organic Unsweetened Ketchup)
1 tbsp liquid aminos
½ cup yellow onion, diced
½ cup red bell pepper, diced
1 cup cooked quinoa, cooled
½ cup rolled oats
2 tsp garlic powder
1 tsp chili powder
1 tsp ground cumin
1 tsp onion powder
1 tsp smoked paprika

Directions:

Cook 1/3 cup of dry quinoa according to its package instructions and set aside.
In a large mixing bowl, mash the black beans until mostly smooth, leaving some chunks for texture.
Add ketchup and liquid aminos and stir.
Add onion, bell pepper and cooked quinoa and stir.
In a separate bowl, combine rolled oats, garlic powder, chili powder, ground cumin, onion powder and smoked paprika.
Add the dry mixture to the wet ingredients and stir until well combined. (If the mixture is too wet, add more oats until it reaches a firm consistency.)
Shape the mixture into six patties (using a measuring cup to scoop a ½ cup of mixture at a time for each patty.)
Place burger patties on a parchment-lined cookie sheet and place in a preheated 350° F oven and bake for 25 minutes.

Serve on whole-grain or gluten-free buns or wrap with lettuce and your favorite toppings like tomato, onion, sprouts, mashed avocado, hummus and ketchup.

Notes: If you choose to grill the burgers, refrigerate patties for at least 30 minutes before cooking to help hold them together. Store leftover patties in an airtight container in the refrigerator for four days or freeze for up to two months.

Andréa Dunnam, director of events for The Plantrician Project, is a passionate plant-based cook and curator of the plant-based meals served at the International Plant-Based Nutrition Healthcare Conference, bringing the power of lifestyle medicine to life through food. Special thanks to Avocados – Love One Today^®for their generous support as a Gold Sponsor of the event and their commitment to advancing health through nutrition.