If you are somewhat meh about veggie burgers, these are sure to perk up your palate. Highly flavoured dark patties and a smoky pepper sauce offer a feast for the eyes, plus body benefits courtesy of sky-high fibre levels.
Chill Out
Chilling the burger mixture in the fridge for about 1 hour can make it easier to form the patties.
Black Bean Quinoa Burgers with Sweet Pepper Sauce
Ingredients
- 2 orange bell peppers
- 1 tsp (5 mL) grapeseed, olive, or camelina oil
- 1/3 cup (80 mL) plain yogurt
- 1 garlic clove, chopped
- 1 shallot, chopped
- Juice of 1/2 lemon
- 1/2 tsp (2 mL) smoked paprika
- 1/4 tsp (1 mL) salt
- 1/4 tsp (1 mL) black pepper
- 2/3 cup (160 mL) black quinoa or tri-colour quinoa
- 2 tsp (10 mL) + 1 Tbsp (15 mL) grapeseed, olive, or camelina oil, divided
- 8 oz (225 g) crimini mushrooms, sliced
- 2 shallots, chopped
- 2 garlic cloves, chopped
- 1 1/2 cups (350 mL) cooked or canned black beans
- 1/2 cup (125 mL) ground flaxseed
- 2 tsp (10 mL) Dijon mustard
- 1 tsp (5 mL) cumin
- 1/4 tsp (1 mL) black pepper
- 1/2 cup (125 mL) chopped oil-packed sun-dried tomatoes
- 1/2 cup (125 mL) chopped parsley
- 4 oz (112 g) soft goat cheese
Nutrition
Per serving:
- calories485
- protein21g
- fat24g
- saturated fat6g
- trans fat0g
- carbohydrates49g
- sugars5g
- fibre13g
- sodium383mg
Directions
01
Preheat oven broiler. Slice orange peppers in half lengthwise and discard seeds and stem. Arrange slices cut side down on baking sheet and brush with 1 tsp (5 mL) oil. Broil about 5 to 6 in (13 to 15 cm) from heat until skins are well charred, about 10 to 12 minutes. Transfer peppers to bowl, cover tightly, and let stand for 20 minutes. When cool enough to handle, remove skins from peppers. Place peppers in blender container along with yogurt, garlic, shallot, lemon juice, smoked paprika, salt, and pepper. Blend until smooth.
02
Place quinoa and 1 1/3 cups (325 mL) water in medium saucepan. Bring to a boil, reduce heat, and simmer, covered, for 15 minutes, or until grains are tender and liquid is absorbed. Remove from heat, let stand for 5 minutes, and then fluff with fork.
03
Heat 2 tsp (10 mL) oil in skillet over medium heat. Add mushrooms, shallots, and garlic; heat until softened, about 5 minutes. Place mushroom mixture, 1 cup (250 mL) beans, flax, mustard, cumin, and black pepper in food processor container and blend into a paste. Pulse in remaining beans, quinoa, sun-dried tomatoes, parsley, and goat cheese. With damp hands, form into 8 patties.
04
Heat 1 Tbsp (15 mL) oil in large skillet over medium heat. Heat patties until crisp on both sides, about 5 to 7 minutes per side. Serve patties topped with Sweet Pepper Sauce.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
