Quinoa Veggie Burgers

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Ingredients

??? quinoa ???
??? water ???
??? wheat-free soy sauce ???
??? onions, coarsely chopped ???
??? garlic, coarsely chopped ???
??? red beans (canned) ,rinsed and drained ???
??? walnuts ???
??? fresh cilantro, coarsely chopped ???
??? ground cumin ???
??? cayenne pepper ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???
??? vegan mayonnaise ???
??? Dijon mustard ???
??? lemon juice, freshly squeezed ???
??? canola oil ???
??? gluten-free bread, toasted ???

Before you start

A blender or food processor will be very useful to make the patties.

Method

  1. Place the quinoa in a fine strainer and hold it under cold running water until the water runs clear, then drain well. Put it in a saucepan with the water and a pinch of salt. Bring to a rolling boil. Reduce the heat, cover, then simmer until the grains are translucent and the germ has spiraled out from each grain, about 15 minutes. Add a little more water if it looks too dry. Drain if there is too much water.
  2. Put the quinoa in a blender together with the soy sauce, onion, garlic, beans, nuts, cilantro, and spices. Pulse until finely chopped, then season to taste.
  3. Form the mixture into 9 cm (3.5 in) patties. Chill at least 10 min (up to 4 h).
  4. Meanwhile, stir together the mayonnaise, mustard and lemon juice. Set aside.
  5. Heat the oil in a skillet over medium heat. Add the patties and cook until golden-brown, about 8 min total, turning them once gently (they are not quite as firm as meat burgers).
  6. Serve each patty on a toast with the sauce.

Nutrition Facts Table

per 1 serving (220 g)

Amount

% Daily Value

Calories

390

Fat

25 g

39 %

Saturated 3 g
+ Trans 0.1 g

16 %

Cholesterol

0 mg

Sodium

550 mg

23 %

Carbohydrate

36 g

12 %

Fibre

7 g

27 %

Sugars

3 g

Net Carbs

29 g

Protein

9 g

Vitamin A

4 %

Vitamin C

14 %

Calcium

6 %

Iron

25 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Fibre, Magnesium, Manganese
Good source of  :
Copper, Folacin, Iron, Vitamin K
Source of  :
Calcium, Niacin, Omega-3, Omega-6, Phosphorus, Potassium, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E, Zinc
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Fruits 0
Vegetables 1
Meat and Alternatives 0
Fats 2 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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