Post by Loupy on Feb 26, 2014 13:57:39 GMT -7
Kidney Bean-Quinoa Burgers
Recipe adapted from Everyday Happy Herbivore by Lindsay S. Nixon.
Recipe found @ www.humanesociety.org/
Thanks to quinoa and beans, this burger is full of protein, iron, and fiber. It's a blank canvas just waiting for you to load up with your favorite condiments. Lemon-rosemary potatoes are a great side dish.
SERVES 6
Ingredients
1/4 cup quinoa
1/2 cup water
One 15-ounce can kidney beans, drained and rinsed
2 tablespoons barbecue sauce
2 tablespoons ketchup
2 tablespoons low-sodium soy sauce
1 tablespoon yellow mustard
1 teaspoon onion powder (granulated)
1 teaspoon garlic powder (granulated)
1 tablespoon Italian seasoning
1/2 teaspoon paprika
1/3 cup vital wheat gluten
Preparation
1. In a small saucepan, combine the quinoa with 1/2 cup of water, cover, and bring to a boil.
Once boiling, reduce the heat to low and continue to cook until the quinoa is fluffy and all water has evaporated (about 15 minutes).
2. Preheat the oven to 450 F (232 C) and grease a cookie sheet or line it with parchment paper.
3. In a mixing bowl, mash the beans with a fork until they are the consistency of refried beans.
Add the remaining ingredients in order, then add the cooked quinoa and stir to combine.
4. Break the mixture into six equal segments.
Roll each into a ball, flatten it, and shape it into a patty using your hands.
5. Bake the patties on the prepared cookie sheet for 8 minutes.
Flip them over and bake them for 8 more minutes; then flip and bake them again for 5 minutes -- but only if necessary.
6. When the burgers are brown and crisp on the outside, they are done.
Serve them as you would any burger patty.
Nutritional info per patty:
Calories: 325
Fat: 1 g
Fiber: 18 g
Protein: 27 g
Carbs: 52 g
Sodium: 327 mg
Recipe adapted from Everyday Happy Herbivore by Lindsay S. Nixon.
Recipe found @ www.humanesociety.org/
Thanks to quinoa and beans, this burger is full of protein, iron, and fiber. It's a blank canvas just waiting for you to load up with your favorite condiments. Lemon-rosemary potatoes are a great side dish.
SERVES 6
Ingredients
1/4 cup quinoa
1/2 cup water
One 15-ounce can kidney beans, drained and rinsed
2 tablespoons barbecue sauce
2 tablespoons ketchup
2 tablespoons low-sodium soy sauce
1 tablespoon yellow mustard
1 teaspoon onion powder (granulated)
1 teaspoon garlic powder (granulated)
1 tablespoon Italian seasoning
1/2 teaspoon paprika
1/3 cup vital wheat gluten
Preparation
1. In a small saucepan, combine the quinoa with 1/2 cup of water, cover, and bring to a boil.
Once boiling, reduce the heat to low and continue to cook until the quinoa is fluffy and all water has evaporated (about 15 minutes).
2. Preheat the oven to 450 F (232 C) and grease a cookie sheet or line it with parchment paper.
3. In a mixing bowl, mash the beans with a fork until they are the consistency of refried beans.
Add the remaining ingredients in order, then add the cooked quinoa and stir to combine.
4. Break the mixture into six equal segments.
Roll each into a ball, flatten it, and shape it into a patty using your hands.
5. Bake the patties on the prepared cookie sheet for 8 minutes.
Flip them over and bake them for 8 more minutes; then flip and bake them again for 5 minutes -- but only if necessary.
6. When the burgers are brown and crisp on the outside, they are done.
Serve them as you would any burger patty.
Nutritional info per patty:
Calories: 325
Fat: 1 g
Fiber: 18 g
Protein: 27 g
Carbs: 52 g
Sodium: 327 mg
