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!

Advertisements

Mushroom Burgers & Sweet Potato Wedges

Healthy Recipes

Serves: 4
Prep & Cooking time: 65 minutes

Recipe adapted from: ASDA

Notes: This recipe contains: Vitamin A, B-vitamins, Vitamins C & K, protein, fibre, potassium and iron.

This recipe was our New Year’s Eve Meal! It contained a lot of lovely flavours and felt like an upmarket pub meal. Haha yes… before you say it…we know! We’re not chefs, professional photographers or people that have hours to spend in Photoshop (the pictures do not lie right?!), so the presentation will never look perfect!…But were not aspiring to be chefs or food stylists- just a nutritionist and a dietitian providing you with healthy meals and advice! So all vegans, healthy trend setters and mushroom lovers rejoice- this is a great recipe! 

 

Ingredients:

+++++++++++++++++++++++++500g    Sweet Potato
+++++++++++++++++++++++++250g    Large Mushrooms
+++++++++++++++++++++++++20g      Wild rocket
+++++++++++++++++++++++++14g      DF Margarine (low-fat) (+4g for frying)
+++++++++++++++++++++++++             1 Kcal Fry Spray (low-fat cooking oil)
+++++++++++++++++++++++++4g        Herbs De Provence
+++++++++++++++++++++++++             Salt
+++++++++++++++++++++++++             Ground black pepper
+++++++++++++++++++++++++60g      White onion
+++++++++++++++++++++++++120g    Salad tomato
+++++++++++++++++++++++++40g      Walnuts
+++++++++++++++++++++++++30g      DF Hard cheese
+++++++++++++++++++++++++4           GF Bread rolls (small) (optional)
+++++++++++++++++++++++++5g        Balsamic vinegar
+++++++++++++++++++++++++16g      Sweet chilli & tomato chutney (optional)

 

Nutritional Info:

 NB: includes values for the bread and chutney.

The fat and salt contents in this recipe fall under the  ‘orange’ traffic light setting; meaning it’s an OK choice most of the time, but ‘green’ options are always the healthier choice!

Reducing the quantities of the: DF margarine, nuts and ‘cheese’ will help reduce the overall calories and fat content of this recipe; also ‘opt out’ of using condiments and load up on salad vegetables!  You can also try serving the burgers with a little wholemeal rice instead of a roll; this will help to further reduce the salt, sugar and/or fat contents.

 

Directions:

Heat the oven to 200°C/400°F. Prepare two baking sheets; line one with kitchen foil or a silicone mat.

 

Wash and chop the potatoes into wedges. Wash and pat the mushrooms dry; remove the stems and set aside. Wash the rocket and allow to dry. Place the margarine into a small dish; melt in the microwave.

 

Place the potato in to a large mixing bowl. Spray it with the low-fat cooking oil. Add half the quantity of the Herbs De Provence. Season them with some salt and pepper to taste.  Mix to coat. Transfer onto the baking sheet without any foil. Place into the oven. Bake for 30-35 minutes or until tender and lightly browned.

Raw, sprayed & seasoned wedges 🙂

NB: We baked ours for 33 minutes!

 

Meanwhile, use a pastry brush and brush the underside of the mushrooms with the margarine. Place them onto the baking sheet. Place the baking sheet onto a ‘low oven shelf’. Bake for 8 minutes. Remove.

Annoyingly the store did not have a ‘four pack’ of mushrooms…. an odd mushroom?!….let the table wars begin!

 

 

In the meantime, dice the mushrooms stems. Peel and dice the onion. Wash, remove the stem and then thinly slice the tomato; reserve the bottom slice and dice it. Roughly chop the nuts.

 

 

Finely grate the cheese.

Ours was a fake ‘cheddar cheese’.

 

 

Remove the mushrooms from the oven. Gently place the tomato on top. Season as necessary. Place back into the oven. Bake for a further 3-4 minutes. Remove.

 

 

In the meantime, heat a large non-stick frying pan or a medium-low heat. Add the remaining margarine. Allow to melt.

We used a wok…but its all the same!

 

 

Add the mushroom stems, onion and reserved tomato ‘bottoms’. Gently fry for 1 -2 minutes or until tender.

 

 

Add the nuts and remaining Herbs De Provence. Mix together. Gently fry for a further minute.  Remove from the heat.

 

 

In the meantime, prepare and/or heat your rolls (if desired/applicable).

 

 

Transfer the mushroom mixture into a large mixing bowl. Add the cheese and vinegar. Season it as necessary.

 

 

Mix together.

 

 

 Spoon the mushroom mixture on top of the tomato. Place back into the oven. Bake for a further 5 minutes. Remove.

As you can see… the mushrooms and tomatoes give off a lot of water!

Cooked and ready to eat!

 

 

Cut the rolls into halves. Place the rocket onto the lower half, followed by the mushroom and  then top with the other half of the roll. 🙂

NB: We went into ‘burger mode’ and put chutney on the roll 😦 …this is not recommended! If you are using the chutney, save it for the wedges!

 

 

Serve the potato wedges ‘to share’….

 

…or next to the burgers with some sweet chilli and tomato chutney (if desired).

NB: This plate has 2 portions. Feel free to serve these ‘burgers’ with more salad vegetables!

 

 Enjoy!