Beet-Quinoa Veggie Burgers
I feel like vegetarian burgers are notoriously bad. A dry, crumbly patty and a lacklustre taste that no amount of melted cheese can save.
Although I'm not a vegetarian, I don't really consume much red meat and will usually only have a burger if I am eating out at a restaurant where the burger is not to be missed. Recently I found myself hankering for a good burger, but when you're only looking to feed one a whole pack of ground beef seems like too big of a commitment.
Instead I decided to come up with a veggie and fibre-packed vegetarian patty with all the fixins'.
Behold the anatomy of the veggie burger:
Let's start with the patty. The mixture of beans and quinoa give it plenty of fibre and protein power, while beets add a great earthiness that pairs so well with the smokiness of chipotle and smoked paprika. Plus, it gives it a great pink colour that is so much more appealing than a dull soy patty. There's an egg and some oats in there as well to act as a binder, although you can leave the egg out for a vegan version.
The rest of the toppings give the burger it's flair. Creamy avocado, crunchy sprouts and a smoky sauce that's surprisingly light. I've never been a big fan of mayo, so I usually sub a thick yogurt instead. I call it 'faux-yo'. This one brings lots of zip with chipotle hot sauce.
These are also great sans-bun served with the faux-yo and a side of greens, and can be frozen for later if your current burger quota has been met after one.
Just say no to sad veggie burgers and give these a try.
Beet- Quinoa Veggie Burgers
serves 4
2 tsp olive oil
1/2 medium onion, diced
2 cloves of garlic, minced
2 medium-sized beets, roasted and grated
1 15 oz can of chickpeas, drained and rinsed
1/4 cup of cooked quinoa
2 tbsp rolled oats
1 large egg (leave out to make vegan)
1/2 tsp chilli powder
3/4 tsp smoked paprika
1/4 tsp each, salt and pepper
2 tbsp canola oil
1 large avocado, thinly sliced
spinach leaves, for topping
alfalfa sprouts, for topping
4 whole-grain burger buns
For the Faux-yo:
1/2 cup of Skyr or Greek yogurt
2 tsp of chipotle-flavoured hot sauce, such as Cholula
1/4 tsp chipotle powder
1/8 tsp salt
1. Preheat the oven to 425 F. Place the beats on a foil-lined baking dish and drizzle with olive oil. Fold the sides of the foil over the beets and pinch at the top to create a package. Roast until the beets are tender and a knife easily slides in and out when pierced, 45-50 minutes. Allow to res until cool enough to handle, then grate.
2. While beets are cooking cook quinoa according to package directions. You only need 1/4 cup cooked, so there will be some leftover. Heat olive oil in a large non-stick skillet over medium-high heat. Add diced onions and cook, until softened and brown on the edges, about 5-8 minutes. Add the garlic and continue to cook for about 30 seconds. Set aside.
3. In the bowl of a food processor, process the oats until finely ground. Add the drained and rinsed chickpeas, onions and garlic, chili powder, smoked paprika, salt and pepper. Pulse until chickpeas are coursely mashed and ingredients are well incorporated being careful not to over process. Transfer to a medium bowl, add the egg and grated beets, then mix to combine. Chill the mixture, covered, in the fridge for at least 2 hours and up to 3 days.
4. When you're ready to cook the burgers, Heat 1 tbsp of canola oil in a large non-stick skillet over medium-high heat. Form the burger mixture into 4 patties using a 1/3 cup measure, patting with palm to flatten to 1/2 inc. thickness. Once the skillet is hot, cook the patties in batches until the surface is crisp and they're cooked through, about 5 minutes per side.
5. To make the chipotle 'Faux-yo', mix together the yogurt, hot sauce, chipotle powder, and salt. To assemble the burgers: toast the buns using the broiler setting on the oven or a toaster oven, then, starting with the bottom half of the bun, layer the Faux-yo, spinach leaves, burger patty, avocado slices and sprouts.
The patties can be frozen raw or cooked, wrapped tightly in plastic wrap. To eat, thaw in the fridge overnight and reheat in a skillet or oven