Homemade high protein Veggie Burger with Chickpeas and Quinoa

veggie-burger

I leave you this final Saturday of January 2016 with a meatless recipe. A delicious and healthy alternative to any meat burger; you won’t even miss the meat! Quinoa has a slight resemblance to starchy grains (such as rice and couscous), yet it is completely wheat free. In fact, quinoa is actually a part of the beet and chard spinach family.

Quinoa is a superfood. Not only is quinoa full of protein it is also packed with essential minerals and vitamins such as: Vitamin E, Calcium, Iron, Magnesium, Phosphorus, Potassium, and B- Vitamins.

Quinoa is also one of the few plants that are a complete protein. Complete proteins are proteins that contain all essential amino acids. Essential amino acids are amino acids that your body cannot produce on its own, thus your body must get it from foods.

As if you need any more reasons to start making these burgers; so let’s start cooking with this recipe from The Hearty Soul.

Ingredients

  • 1/2 cup of quinoa
  • 1 cup of low-sodium vegetable broth
  • 2 small slices of bread
  • 1 ½  cup of chickpeas, drained and rinsed
  • 1 large egg
  • 1/4 cup of chopped cilantro leaves
  • 1 teaspoon of cumin
  • 1 small red chili pepper
  • A Pinch of Salt and freshly cracked black pepper
  • 1 tablespoon of extra virgin olive oil
  • 4 Burger buns of your choosing

Directions

Step 1: cook quinoa in a broth
Begin by adding 1 cups of vegetable broth to a large frying pan or saucepan. Place the pan on medium high heat to bring it to a boil. Next, add quinoa to the boiling broth. Cover the pan with an appropriate sized lid and reduce the heat to a low heat. Cook until all the broth has been absorbed into the quinoa, this will take about 15 minutes.

Step 2: mixing all the ingredients
Using a food processor, process bread until fine breadcrumbs form. Add in chickpeas, cooked quinoa, egg, cilantro, cumin, chili, salt and pepper into the processor in short bursts until the mixture is completely blended.

Step 3: shape & cook patties
Next, shape the mixture into 4 patties using your hands. Brush patties with extra virgin olive oil and cook in a nonstick frying pan over medium-high heat until golden brown. This will take about 4 minutes on each side.

Step 4: serve patties while hot
Place patties on buns of your choice or on top of a lettuce leaf. Add your favorite toppings and enjoy! Leftovers can be mashed slightly and used as an alternative to hashbrowns in the morning for breakfast! Providing you with two meals in one.

Possible toppings: Salad greens, spinach leaves, sliced avocado, sliced tomato and mayonnaise or yogurt if you are feeling adventurous.