Ingredients with Measurements:
- 1 can of chickpeas, drained and rinsed
- 1/2 cup of cooked quinoa
- 1/2 cup of shredded carrots
- 1/2 cup of chopped red bell pepper
- 1/2 cup of chopped onion
- 1/4 cup of chopped fresh parsley
- 1/4 cup of coconut flour
- 1/4 cup of unsweetened shredded coconut
- 1 teaspoon of ground cumin
- 1 teaspoon of smoked paprika
- 1/2 teaspoon of garlic powder
- 1/2 teaspoon of salt
- 1/4 teaspoon of black pepper
- 2 tablespoons of coconut oil
Special equipment needed:
- Food processor
- Baking sheet
- Parchment paper
Step-by-step instructions:
1. Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.
2. In a food processor, pulse the chickpeas, quinoa, shredded carrots, chopped red bell pepper, chopped onion, and fresh parsley until well combined but still slightly chunky.
3. In a separate bowl, mix together the coconut flour, shredded coconut, ground cumin, smoked paprika, garlic powder, salt, and black pepper.
4. Add the dry mixture to the food processor and pulse until everything is well combined.
5. Form the mixture into 4-6 patties, depending on the desired size.
6. Melt the coconut oil in a skillet over medium heat.
7. Dip each patty in the melted coconut oil, then coat with the coconut flour mixture.
8. Place the coated patties on the prepared baking sheet and bake for 20-25 minutes, or until golden brown and crispy.
9. Serve on a bun with your favorite toppings.
- Time:
Preparation time: 15 minutes
- Cooking time: 20-25 minutes
Temperature:
- Oven temperature: 375°F (190°C)
Serving size:
- 4-6 patties
Nutritional information:
- Calories: 220
- Total Fat: 11g
- Saturated Fat: 7g
- Cholesterol: 0mg
- Sodium: 320mg
- Total Carbohydrates: 25g
- Dietary Fiber: 7g
- Sugars: 3g
- Protein: 7g
Substitutions for ingredients:
- Chickpeas can be substituted with black beans or lentils.
- Quinoa can be substituted with brown rice or bulgur.
- Shredded carrots can be substituted with grated zucchini or sweet potato.
- Red bell pepper can be substituted with green bell pepper or jalapeño pepper.
- Coconut flour can be substituted with almond flour or all-purpose flour.
- Unsweetened shredded coconut can be substituted with flaked almonds or breadcrumbs.
Variations:
- Add a tablespoon of tahini or peanut butter to the mixture for added flavor.
- Use different spices such as curry powder or chili powder for a different flavor profile.
- Add a tablespoon of nutritional yeast for a cheesy flavor.
Tips and tricks:
- Make sure to pulse the mixture in the food processor until well combined but still slightly chunky for the best texture.
- Use a non-stick skillet to prevent the patties from sticking.
- If the mixture is too wet, add more coconut flour to thicken it up.
Storage instructions:
- Store leftover patties in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
- Reheat the patties in a skillet over medium heat until heated through.
Presentation ideas:
- Serve the patties on a bun with lettuce, tomato, and avocado.
- Serve the patties on a bed of greens with a side of roasted vegetables.
Garnishes:
- Fresh parsley or cilantro
- Sliced avocado
- Sliced tomato
- Red onion slices
- Pickles
Pairings:
- Sweet potato fries
- Roasted vegetables
- Coleslaw
- Grilled corn
Suggested side dishes:
- Roasted Brussels sprouts
- Grilled zucchini
- Quinoa salad
- Sweet potato wedges
Troubleshooting advice:
- If the patties are falling apart, add more coconut flour to thicken the mixture.
- If the patties are too dry, add a tablespoon of water at a time until the mixture comes together.
Food safety advice:
- Make sure to cook the patties to an internal temperature of 165°F (74°C) to ensure they are safe to eat.
Food history:
- Veggie burgers have been around since the 1980s and were originally made with soy protein isolate.
Flavor profiles:
- The coconut crust adds a sweet and nutty flavor to the savory veggie burger.
Serving suggestions:
- Serve the veggie burgers on a bun with your favorite toppings or on a bed of greens with a side of roasted vegetables.
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