Tag Archives: Quinoa

Quinoa and Black Bean Veggie Burgers

11 Feb
Black bean and quinoa patty with avocado and cilantro.

Black bean and quinoa patty with avocado and cilantro.

I recently stabbed myself in the hand. Like, a good one. Needed a few stitches and an update on a few vaccinations. My left pinky still does not open all the way.

I won’t get into the story, just know that every day that I do not set myself on fire or slice off a finger is a good day in the kitchen for me. Why am I even telling you about this then? Because I had to delay my Bikram yoga practice. I wasn’t going to take an open wound into a room full of other peoples sweat (read: germ) particles floating thru the almost non-existent air. And no, I did not stab myself in the hand to get out of Bikram yoga (or did I)?

So I went after my run miles with gusto, because I don’t need hands for that.  I’m back to starving all of the time. How does one person cook all day and not find time to sit down for a meal? I am quit the specimen.

The view during my runs. No problem.

The view during my runs. No problem.

These here veggie burgers/patties are so stinking good. I think I ate an entire batch in less than 24 hours. The pain in my arm from all the shots makes the timeline fuzzy…

Anyhow, they are savory and delicious. They are incredible with a big dollop of guacamole, or a few slices of avocado and tomato. You can eat them on top of a salad, sandwiched between a bun like a burger, maybe wrapped in a leaf of romaine: protein style. Even straight out of the pan and over the sink. Did that. One handed.

They also happen to be highly portable. These patties make a great snack or lunch or dinner. You can make a big batch and freeze them, so that you have something  healthy in times of need. I’m totally going to toot my own horn here and say that these are better than any frozen veggie burger I have ever tried. I’ve tried a few.

Why you should eat this? 

Quinoa: learn it, love it. A seed that cooks like a grain, Quinoa is a true superfood (and I hate that term). Quinoa is highly regarded for its protein content, which is about 14% by weight. It is a complete protein making it ideal for those who eat a vegetable based diet (or people who should eat more Quinoa). Its full of fiber, high in magnesium, potassium, and calcium.  For Pete’s sake: whole South American civilizations subsisted off of Quinoa as their main source of nutrition for centuries!

Quinoa cooks at the same 1:2 ratio as rice, but this bionic seed cooks faster. That alone should get you to swap out your brown rice habit for a quinoa one.

Quinoa and Black Bean Veggie Burgers (Servings: 8-10 patties)

  • 1 ½ cups cooked quinoa
  • 1 small onion, finely chopped
  • 6 oil-packed sun-dried tomatoes, drained and finely chopped
  • 1 ½ cups cooked black beans, or 1 15-oz. can black beans, rinsed and drained, divided
  • 2 cloves garlic, minced
  • 1 tablespoon cumin
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper

Preheat oven to 350°F

Diced onion and sun-dried tomato.

Diced onion and sun-dried tomato.

Saute onions and sun-dried tomatoes. (The oil from the tomatoes should be enough to saute the onion.) Cook 3 to 4 minutes, or until onion has softened. Stir in ¾ of the black beans, garlic, cumin, salt and pepper. Simmer for a few minutes. Make sure that the onions get a little brown on them. You want that depth of flavor. Believe it.

IMG_2969

Transfer bean-onion mixture to food processor, add ¾ cup cooked quinoa, and process until smooth.

IMG_2970

Transfer to bowl, and stir in remaining ¾ cup quinoa and remaining black beans. If the mix is dry, add a little water. If it is too watery add more Quinoa. The consistency should ‘hold up’ in the shape of a burger.

Season with salt and pepper, if needed and cool.

Beauties ready to go.

Beauties ready to go.

Shape bean mixture into 8-10 patties, depending on how big or small you’d like them. In order for there to be consistency you can use either a 1/4 or 1/2 cup dry measure to scoop the mix out of the bowl. Place on a baking sheet lined with parchment.

Bake 20 minutes, or until patties are crisp on top. Flip patties, and bake 10 minutes more, or until both sides are nice and brown.

Serve how you’d like and enjoy!

I will get back to Bikram once my hand heals. I will finish out the package that I bought and get back to you guys about it. Promise.

Trust me. So good,

Nichole

Baked Kale Quinoa Patties

9 Feb

I’m a girl about town.

The kind of girl who doesn’t have much holding her back from taking off for a weekend to visit friends and family a short drive or a flight away.

So I am always looking for healthy food items (see my smoothie addiction below) that I can take with me on the road. These delicious protein packed babies are great for just that. I pop some in a baggie and take them with me on road trips, flights (yea, they make it passed TSA), drive to work, pretty much anywhere.

In this version I have used kale and dill, but in the past I have subbed those out for sun-dried tomatoes and basil, I often just sub out the herb for something that I have on hand. Kale and cilantro is delicious. I like the cumin to be assertive in this version, but you can certainly use less if cumin is not your thing. Also I find this is a really good recipe to sub in gluten free bread crumbs, so go at it.

Make this version once and then feel free to get experimental.

Why you should eat this? 

Quinoa is high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. If your looking to eat less animal protein, here is your nutritional answer. In addition to protein, quinoa features a host of other health-building nutrients. Because quinoa is a very good source of manganese as well as a good source of magnesium, folate, and phosphorus, this “grain” may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.

Baked Quinoa Patties

  • 2 ½ cups  cooked quinoa, at room temperature
  • 5 large eggs, lightly beaten
  • ½ teaspoon fine-grain sea salt
  • ⅓ cup  chopped fresh dill
  • 1 cup finely chopped kale
  • 1 yellow or white onion,  chopped
  • 3 cloves garlic
  • 1 tablespoon cumin
  • 1 teaspoon baking powder
  • 1 cup whole grain bread crumbs, little more if needed
  • water or a bit of flour, if needed
  • ⅓ cup crumbled feta
  • 1 tablespoon extra-virgin olive oil or clarified butter

Preheat oven to 400 degrees.

Add Onion, Dill, Garlic, and Cumin to a food processor or blender. Blend, adding in a tiny bit of olive oil if the onions don’t provide enough moisture  to keep the blades moving freely.

Should look a bit like this. Note to self: scrape down sides of bowl before you take a picture next time.

Add kale and blend. You may need a little more olive oil here. Be careful to add in VERY little at a time. The oil will act as a nice binding agent when it comes time to assemble the patties, but you don’t want too much extra moisture.

Set aside the green stuff.

Add quinoa, eggs, and salt into a large bowl.

Mix.

Look like this? Good.

Add in the bread crumbs and baking powder. Stir. Really good.

Mix in the feta. If you like feta, this is no time to be shy. Go ahead and add more if you feel like it.

You work out, right?

Add the greens and mix.

Mix REALLY good. This can be your workout….

Take a good look at your mix. It should be the same consistency as ground meat. So if it is too wet then add more bread crumbs. If it is too dry, you can add a little oil or water, even more egg if you chose.

Line a pan with parchment paper, if you don’t have parchment, rub some olive oil on your baking sheet so that the patties will not stick.

If you skip this part, your patties will stick.

Good luck getting them off.

I like to use a 1/4 c. measuring cup to portion out my patties. Keeps the size consistent and I find that it makes for a nice size portion.

Cute, right?

Bake for 20 minutes or until the bottoms are brown, then flip and bake for 5 minutes more.

Enjoy them hot or allow them to cool to room temperature.

I like to serve them with a easy sauce of lemon zest, lemon juice, and greek yogurt.

Also delicious with Tzakiki sauce.

Enjoy!