Ingredients with Measurements:
- 1 can of black beans, drained and rinsed
- 1 cup cooked quinoa
- 1/2 cup grated carrots
- 1/2 cup chopped mushrooms
- 1/4 cup chopped onion
- 1/4 cup chopped bell pepper
- 1/4 cup chopped fresh parsley
- 1/4 cup breadcrumbs
- 1 egg
- 1 tsp cumin
- 1 tsp paprika
- Salt and pepper to taste
- Olive oil for cooking
Special equipment needed:
- Food processor
Step-by-step instructions:
1. In a food processor, pulse the black beans until they are mashed but still have some texture.
2. In a large bowl, combine the mashed black beans, cooked quinoa, grated carrots, chopped mushrooms, chopped onion, chopped bell pepper, chopped fresh parsley, breadcrumbs, egg, cumin, paprika, salt, and pepper. Mix well.
3. Form the mixture into 6 patties.
4. Heat a large skillet over medium heat and add enough olive oil to coat the bottom of the pan.
5. Add the patties to the skillet and cook for 4-5 minutes on each side or until golden brown and crispy.
6. Serve the veggie burgers on buns with your favorite toppings.
- Time:
Preparation time: 20 minutes
- Cooking time: 10 minutes
Temperature:
- Medium heat
Serving size:
- 6 servings
Nutritional information:
- Calories: 180
- Fat: 4g
- Carbohydrates: 28g
- Protein: 9g
- Fiber: 7g
Substitutions for ingredients:
- Instead of black beans, you can use chickpeas or kidney beans.
- Instead of quinoa, you can use brown rice or bulgur.
- Instead of grated carrots, you can use grated zucchini or sweet potato.
- Instead of mushrooms, you can use chopped spinach or kale.
- Instead of breadcrumbs, you can use almond flour or oat flour.
- Instead of egg, you can use a flax egg or chia egg.
Variations:
- Add some chopped jalapeno peppers for a spicy kick.
- Use different spices such as chili powder or curry powder.
- Add some crumbled feta cheese or grated cheddar cheese to the mixture.
Tips and tricks:
- Make sure to drain and rinse the black beans well before using them.
- Use a food processor to mash the black beans for a better texture.
- Don't overcook the veggie burgers or they will become dry.
- Serve the veggie burgers with avocado, tomato, lettuce, and your favorite condiments.
Storage instructions:
- Store the leftover veggie burgers in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
- To reheat the veggie burgers, place them in a preheated oven at 350°F for 10-15 minutes or until heated through.
Presentation ideas:
- Serve the veggie burgers on a toasted bun with lettuce, tomato, avocado, and your favorite condiments.
Garnishes:
- Fresh parsley, cilantro, or basil
- Sliced avocado
- Sliced tomato
- Pickles
- Red onion
Pairings:
- Sweet potato fries
- Roasted vegetables
- Coleslaw
- Grilled corn on the cob
Suggested side dishes:
- Quinoa salad
- Greek salad
- Roasted sweet potatoes
- Grilled vegetables
Troubleshooting advice:
- If the mixture is too wet, add more breadcrumbs or flour.
- If the mixture is too dry, add a little bit of water or vegetable broth.
Food safety advice:
- Make sure to cook the veggie burgers to an internal temperature of 165°F to ensure they are safe to eat.
Food history:
- Veggie burgers have been around since the 1980s and were originally made for vegetarians and vegans as an alternative to meat burgers.
Flavor profiles:
- The veggie burgers are savory, slightly spicy, and have a nutty flavor from the quinoa.
Serving suggestions:
- Serve the veggie burgers on a toasted bun with lettuce, tomato, avocado, and your favorite condiments.
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