Baked Root Vegetable, Bean & Quinoa Burgers

Healthy Recipes

Serves: 6
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! 🙂 

 

Quick facts:

  • 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!

 

This was our pre-anti tinned bean stage! Check out our recent post on how to cook dried legumes (minus the hassle and the stress!).

 

 

Ingredients:

+++++++++++++++++++++++++++300g     Sweet potato
+++++++++++++++++++++++++++230g     Baking potato
+++++++++++++++++++++++++++200g     Parsnips
+++++++++++++++++++++++++++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)

 

 

Directions:

**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.

We allowed ours to cool for approx. 8-10 minutes.

 

 

 

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.

 

 

 Transfer the beans into a large mixing bowl.

 

 

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.

Mash any remaining chunks with a fork.

 

 

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.

NB: We found they keep ‘setting’ as they cool; ones that sat around for 20+ minutes had a firmer texture.

 

 

In the meantime, prepare all of your lovely salad vegetables to accompany these delicious burgers!

We steamed some tasty spring greens and made a mixed garden salad with some more (leftover) beans!

 

 

We also heated some mini wholemeal pitta breads.

 

 

This is what we did with our spring greens…

NB: Just make sure you ‘pat dry’ your leaves before you use them!

 

 

You could also also have an ‘open-style’ wrap!

 

 

Serve with a vibrant and nutritious salad!

Delicious!

There’s our Broad Bean And Spinach Dip making an appearance again! Yum!

 

Enjoy!

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Butter Bean & Red Pepper Dip/Spread

Healthy Recipes

Serves: 8-10
Preparation: ≤5 minutes
Cooking time : 35 minutes
Assembly:10-15 minutes

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C, protein, calcium, iron, phosphorus, potassium, magnesium, no added sugars and is low in salt and fats.

This recipe strangely gives me hope that those lovely spring days are just on the horizon; hot soups, stews and casseroles become a thing of the past and we can all enjoy colourful salads, dips and delicious meze type meals. 

This is an extremely easy recipe to prepare, especially when you ‘cheat’ and use cooked beans (like we did)! It’s also really tasty and versatile; we think some fresh chilli or smoked paprika would also make great additions or ingredient swaps.The butter beans work well due to their natural creamy consistency- great for dips, baking and maybe even some sort of vegan pate?! 

 

NB: The drained weight of our beans was approx. 470g.

 

Ingredients:

++++++++++++++++++++++++400g    Red bell pepper
++++++++++++++++++++++++             1kcal Fry spray (low-fat cooking oil)
++++++++++++++++++++++++2           Tins Butter beans (unsalted water)
++++++++++++++++++++++++120g     Plain soya yoghurt (unsweetened)
++++++++++++++++++++++++2g          Sweet paprika
++++++++++++++++++++++++1g          Ground cumin
++++++++++++++++++++++++              Salt & ground black pepper

 

 

Nutritional Info:

 If you’re a fan of using the FSA traffic light system, our dip gets green lights all the way!

 This recipe is great for those leading a healthier lifestyle. 🙂

*Check out the serving portion guide below- you’ll see that it’s quite generous!

Eating the same quantity (124g) of another dip/spread, e.g. a standard store-bought houmous, could provide you with approximately: 200-400Kcal, 15-35g fat, 1.7g-3g S/fat & 1-1.5g salt. Most people would probably not eat this type of portion size (of houmous!)…but you can see that it’s a big difference for those trying to watch their calorie intake!

 

 

Directions:

Heat the oven to 180°C/350°F. Line a roasting tin with a silicone mat or aluminium foil.

 

Wash the bell peppers. Place them into the tin. Spray with some low-fat cooking oil.

 

Place the tin into the oven. Roast for approximately 35 minutes or until tender and lightly ‘charred’. Remove. Allow to cool slightly.

NB: Do not allow them to become cold; the skin is easier to remove whilst it’s still warm.

 

 

In the meantime, drain and rinse the beans under cool water. Leave to drain.

 

 

Peel away and skin the bell peppers. Discard the skin, stem and the seeds.

NB: I didn’t remove all of the skin; the choice is yours!

 

 

Place the beans, bell pepper, yoghurt, paprika and cumin into a food processor. Season it with some salt and black pepper to taste.

 

 

Pulse until ‘smoothish’ and a vibrant shade of red!

 

 

Remove and transfer into a resealable container. Taste and season it as preferred.

We added little more black pepper and cumin. 🙂

 

 

Enjoy as a dip, an addition to your salad bowl or as a sandwich spread!

Those lovely baked ‘green’ falafels are making an appearance again…sadly they’re the last ones in the fridge 😦 NB: Serving guide: this picture represents approx. 1/8 of the dip.

 

 

Refrigerate in an air-tight/resealable container; consume within 1-3 days.

NB: If you’re using fresh ingredients, than it might keep for approx. 5 days.

 

 

If preferred…

  • Experiment with a wide range of vegetables and/or legumes or pulses and see what wonderful and delicious combinations you can come up with!  🙂