Quinoa Veggie Bean Burgers w. Goat Cheese
These were delicious! I must admit, I was a little nervous to try my hand at veggie burgers. However, I knew the frozen ones couldn't be all that good for me. These are simple, easy, and full of nutritious & delicious veggies. Try em' out! You'll kick that frozen burger to the curb in no time.
My recipe uses pinto beans--mainly because that's what I had in my kitchen! Feel free to sub in black beans, if that's what you like! However, pinto beans are a micronutrient powerhouse. Beans are rich in folate (helps to form red blood cells), iron, potassium, zinc, copper, manganese & selenium. These nutrients are important, as they help maintain proper function of the immunue, cardiovascular, skeletal & nervous systems; regulating blood pressure; aiding in energy metabolism; and activating enzymes throughout the body. Pinto beans (like most beans) are also a good source of protein and fiber.
Mushrooms are an excellent source of of potassium, which helps to lower blood pressure and reduces risk of stroke. One serving of mushrooms also provides a substantial amount of copper, a mineral that has cardiovascular protective qualities. Additionally, mushrooms are a good source of riboflavin, niacin, and selenium.
Alright, let's start cookin', and more importantly, eating!
1 1/2 cups cooked quinoa
1 tsp sesame oil
1 T of white truffle oil (or olive oil)
1/2 cup of corn
15 oz pinto beans (dried & cooked OR if using canned, be sure to drain and rinse them!)
1/2 cup of panko bread crumbs (and more as needed)
6 baby bella mushrooms, finely chopped
generous handful of baby spinach, finely chopped
3 cloves of garlic, minced
1 tsp cayenne (omit or add more according to your tastes)
2 tsp low sodium soy sauce
1 1/2 tsp ground ginger
6 oz goat cheese (I used Silver Goat )
Light wheat hamburger buns or sandwich thins (used Kroger brand)
additional burger fixins
Preheat oven to 400. Line a baking sheet with aluminum foil & lightly grease with cooking spray.
Cook quinoa according to package instructions.
Pour beans into a large bowl (and yes, I do own other bowls. I just like pink!). Take a fork and smash the beans to break them down as much as possible. If you want to dirty up another dish, you can use a food processor!
Chop up all veggies (or use a food processor). Add while truffle oil and soy sauce into a skillet. Saute veggies until cooked, but not mushy. Add to bowl with beans and mix.
Add garlic and all spices. Fold in quinoa and the panko. Drizzle in the sesame oil. Mix. If mixture is a little too wet, add in a little more panko.
Form into 6 patties. Bake for 20 minutes. Give additional time if needed.
Place on buns/sandwich thins. Top with goat cheese and you favorite toppings. This is really good w/ spicy brown mustard :)
Serves 6. If you aren't feeding 6 people, just stick em' in the freezer!
WW 10pt+ (includes cheese & bun)
without bun WW 8pt+
without cheese, with bun WW 8 pt+
with cheese, without bun WW 8 pt+
without bun or cheese, WW 6 pt+
All photos are mine, so don't be a thief.