Quinoa Veggie Burgers

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Preparation : 20 min Cooking : 15 min Standing : 10 min
390 calories/serving

Ingredients

3 tbsp quinoa 30 g
1/3 cup water 85 mL
2 tsp wheat-free soy sauce 10 mL
1/2 onions, coarsely chopped 100 g
1 clove garlic, coarsely chopped
1/4 cup red beans (canned) ,rinsed and drained 65 mL
1/4 cup walnuts 26 g
1/4 cup fresh cilantro, coarsely chopped 9 g
1/2 tsp ground cumin 2 g
1/8 tsp cayenne pepper 0.4 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
2 tbsp vegan mayonnaise 28 g
1 tbsp Dijon mustard 16 g
1 tbsp lemon juice, freshly squeezed 1/2 lemon
2 tsp canola oil 10 mL
2 slices gluten-free bread, toasted 90 g

Before you start

A blender or food processor will be very useful to make the patties.

Method

  1. Place the quinoa in a fine strainer and hold it under cold running water until the water runs clear, then drain well. Put it in a saucepan with the water and a pinch of salt. Bring to a rolling boil. Reduce the heat, cover, then simmer until the grains are translucent and the germ has spiraled out from each grain, about 15 minutes. Add a little more water if it looks too dry. Drain if there is too much water.
  2. Put the quinoa in a blender together with the soy sauce, onion, garlic, beans, nuts, cilantro, and spices. Pulse until finely chopped, then season to taste.
  3. Form the mixture into 9 cm (3.5 in) patties. Chill at least 10 min (up to 4 h).
  4. Meanwhile, stir together the mayonnaise, mustard and lemon juice. Set aside.
  5. Heat the oil in a skillet over medium heat. Add the patties and cook until golden-brown, about 8 min total, turning them once gently (they are not quite as firm as meat burgers).
  6. Serve each patty on a toast with the sauce.

Nutrition Facts Table

per 1 serving (220 g)

Amount

% Daily Value

Calories

390

Fat

25 g

39 %

Saturated 3 g
+ Trans 0.1 g

16 %

Cholesterol

0 mg

Sodium

550 mg

23 %

Carbohydrate

36 g

12 %

Fibre

7 g

27 %

Sugars

3 g

Net Carbs

29 g

Protein

9 g

Vitamin A

4 %

Vitamin C

14 %

Calcium

6 %

Iron

25 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Fibre, Magnesium, Manganese
Good source of  :
Copper, Folacin, Iron, Vitamin K
Source of  :
Calcium, Niacin, Omega-3, Omega-6, Phosphorus, Potassium, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E, Zinc
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Fruits 0
Vegetables 1
Meat and Alternatives 0
Fats 2 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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