Prep & Cooking time: 75 minutes- 17 hours (* If you are using dried beans!)
Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C, protein, fibre, iron, magnesium, potassium and is low in salt, sugar and saturated fats!
These vegan burgers are versatile and easy to prepare; try whipping a batch up on the weekend and freezing them (either cooked or uncooked) for later in the week or other ad hoc meals!
They are packed with plenty of nutrients, spice and are very fibre-licious! Serve them with fresh salad or some steamed green vegetables and you are in for a great meal; we promise that you won’t walk away from the table unsatisfied! For further ‘burger’/’meat’ ideas, check out our other recipes here! 🙂
- These burgers contain approx. 8g of fibre (*per serving/based on 6 servings!). This makes up approximately 44% of your RDA (which is 18g/Day)! Check out more info on fibre here!
- Quinoa (or ‘keen-wah’) is a trendy ‘pseudo-grain*’ (*a seed that is prepared and eaten similarly to a grain) which is known for being a ‘complete protein‘ as it contains all nine essential amino acids! It can be used as a great gluten-free grain alternative, but can most definitely be enjoyed by all!
Cooked quinoa has adequate levels of fibre, some B-Vitamins, copper, iron, magnesium, manganese, potassium, zinc and smaller amounts of calcium, Vitamin E and omega-3 fatty acids!
- We served these burgers with some spring greens (also known as collard greens!). Vegan or not, these delicious leaves can be a great source of Vitamin A, B-Vitamins, Vitamins C, E & K, calcium and iron (among other nutrients!); enjoy them raw (if you prefer) or try lightly steaming them…but just make sure you don’t over cook them!
300g Sweet potato
230g Baking potato
70g Dried quinoa (approx. 150g cooked)
12g Fresh Parsley
16g Fresh red chilli
240g Cooked butter beans
8g Ground cumin
2g Onion granules (unsalted)
1g Brown mustard seeds
Salt & Ground black pepper
20g Plain flour
Low-fat fry spry (low-fat cooking oil)
**If applicable, start this recipe the night before! Soak your dried beans (approx. 120g) in a large bowl of cold water over night (or for approx.12 hrs). Drain, rinse, and cook them in a slow cooker on a high heat setting for 4-5 hours. Check out our recent post on cooking dried legumes for further tips!
Place a large, non-stick saucepan full of cold water over a medium heat. Bring to the boil.
Using a separate saucepan, cook the quinoa according to the packet instructions. Remove from the heat and allow to cool. (NB: Ours only took 15 minutes to prepare!)
In the meantime, wash, peel and cube the sweet potato and baking potato. Wash, peel, trim the ends and then quarter the parsnip.
Add the sweet potato, baking potato and parsnip to the saucpean. Bring back to the boil. Reduce to a simmer. Cook for 10-15 minutes or until tender. Drain. Allow to cool.
Wash, dry and roughly chop the parsley. Wash, remove the stem, de-seed (if preferred) and dice the chilli. NB: If you are using tinned beans, drain and wash them at this point.
Place the beans into a food processor.
Pulse until a rough ‘paste/mixture’ is achieved.
Once the vegetables have cooled, add them to the food processor.
Pulse until it resembles a ‘smooth mash’.
Transfer the mixture into the mixing bowl.
Add the quinoa, parsley, chilli, ground cumin, onion granules and the seeds. Season the mixture with some salt and black pepper to taste.
Using a spatula or large spoon, mix thoroughly to combine all of the ingredients. Add the flour.
Mix until combined. The mixture should be a bit tacky but not completely dry (a lot like this burger mixture we made last year!).
Heat the oven to 190°C/375°F. Line a baking sheet with some parchment paper and lightly spray it with some low-fat cooking oil.
Divide the mixture in to approx. twelve portions. Using lightly floured or dampened hands, roll each portion into small ‘balls’. Place them onto the baking sheet.
Gently flatten them with the back of a large spoon or silicone spatula.
Place the baking sheet into the oven. Bake for approximately 20 minutes (or until lightly browned and slightly firm), turning once. Remove and place the sheet onto a cooling rack. Allow to cool slightly.
In the meantime, prepare all of your lovely salad vegetables to accompany these delicious burgers!
We also heated some mini wholemeal pitta breads.
This is what we did with our spring greens…
You could also also have an ‘open-style’ wrap!
Serve with a vibrant and nutritious salad!