Author Topic: Healthy Quinoa Bean Burger  (Read 5059 times)

Offline Tasty

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Healthy Quinoa Bean Burger
« on: March 15, 2014, 06:46:07 am »
QUINOA BEAN BURGER
   
Adapted from Peggy Ks Kitchen Cures book

This is a healthy meatless burger that will make you think you're eating meat when you're not. It is filling and stops cravings afterwards (for us at least). It can be a little spicy depending on how much chilli powder you use. Tasty & healthy. Here are some of the other benefits mentioned in the book:

  • Heart Healthy
    Good for weight loss
    Muffin-top busting
    Blood-sugar balancing
    Cleansing/detoxifying
    Stress-busting
    Dairy-free
    Gluten free (if don't use turkish bread)
    Nut free
    Soy free
[/i]

Serves 4
Preparation: 20 minutes (once all ingredients are precooked)
Cooking time: 12 minutes (burger patties only)

Ingredients

1 cup (150g) cooked black beans (*Prepare ahead by soaking in bowl of water for at least 6 hours. Then cook in pot of water for ~20 minutes and cool in fridge)
cup (75g) cooked red kidney beans or 75g rinsed and drained kidney bins from tin
2 tablespoons chia seeds
1/3 cup water
1/3 cup coriander (5g)
red onion, cut in
3 garlic cloves, peeled
1 tablespoon olive oil
1/4-1/2 tablespoon chilli powder (depending on how spicy you want it) or even less
1 tablespoon cumin
teaspoon salt
teaspoon pepper
160g (1 cup) cooked quinoa (*make ahead and cool) or if have none, use cooked couscous as a replacement
60g (1 cup) quinoa flakes (or rolled oats)
2 tablespoons Coconut oil

Serve with

Turkish Bread Rolls (cut in half and toasted) or large lettuce leaves or gluten-free bread
1 avocado, sliced
1-2 tomatoes, sliced
Hummus (*make ahead or while burgers are cooking)

Precook quinoa and black beans (after soaking). Easiest if cooked a day ahead.

Grind chia seeds in TMX for 10 seconds Speed 10. Scrape into a small bowl and add 1/3 cup water and stir a little. Set aside.

Place coriander, red onion and garlic cloves in Thermomix. Chop for 3 seconds Speed 7. Scrape down.

Add black beans, kidney beans, oil, chilli powder, cumin, salt and pepper. Chop for 10 seconds Speed 7. Scrape down.

Add chia mixture to bean mixture as well as cooked quinoa, quinoa flakes. Combine for 15-30 seconds Reverse + Speed 2-3, until well combined. Stop and scrape down if necessary.

Divide mixture into four patties (they are quite large0

Heat a large pan with 1-2 tablespoons of coconut oil on medium heat. Cook for 5-6 minutes on each side. Its normal for it to look burnt. Gives it a nice crunchy texture without burnt taste.

Meanwhile, make hummus (if haven't already done so),, slice tomato and avocado and toast bread if using.

To serve place dips on bread, then patties, then avocado and tomato.

Filling and you dont crave other stuff afterwards. Looks like a meat patty and your mind thinks youre eating one. Yummy but a little spicy!

Here is a photo (I didn't have avocado for this so added spinach leaves instead);



And here is just the patty:


I'm sure if you didn't tell someone they weren't eating meat, they wouldn't be able to tell.

Offline Denzelmum

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Re: Healthy Quinoa Bean Burger
« Reply #1 on: May 22, 2014, 04:49:49 am »
Yum..  will try this soon!
Vegetarian family in Sydney

When you take time to prepare healthy food for family and friends, you are offering them a special gift.  Not only will they feel nourished by the nutrients in the food but also by your generosity in creating delicious treats for their enjoyment.

Offline kmw

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Re: Healthy Quinoa Bean Burger
« Reply #2 on: May 22, 2014, 12:23:24 pm »
Look great. I've never used black beans before so will be something new to try.