Ingredients with Measurements:
- 1 can of black beans, drained and rinsed
- 1 cup of cooked quinoa
- 1/2 cup of grated carrots
- 1/2 cup of chopped mushrooms
- 1/4 cup of chopped onion
- 1/4 cup of chopped bell pepper
- 1/4 cup of chopped fresh parsley
- 1/4 cup of breadcrumbs
- 1 egg
- 1 teaspoon of cumin
- 1 teaspoon of paprika
- Salt and pepper to taste
- Olive oil for cooking
Special equipment needed:
- Food processor
- Large mixing bowl
- Non-stick skillet
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 mixing 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 non-stick skillet over medium heat and add enough olive oil to coat the bottom of the pan.
5. Cook the patties for 4-5 minutes on each side, or until golden brown and crispy.
- Time:
Preparation time: 20 minutes
- Cooking time: 10-12 minutes
Temperature:
- Medium heat
Serving size:
- 6 patties
Nutritional information:
- Calories per serving: 180
- Total fat: 5g
- Total carbohydrates: 27g
- Protein: 9g
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 (1 tablespoon of ground flaxseed mixed with 3 tablespoons of water).
Variations:
- Add some chopped jalapenos or hot sauce for a spicy kick.
- Top the burgers with avocado, tomato, and lettuce for a classic burger look.
- Serve the burgers on a whole wheat bun or wrapped in lettuce leaves.
Tips and tricks:
- Make sure to drain and rinse the black beans well to remove any excess liquid.
- Use a non-stick skillet to prevent the burgers from sticking.
- Don't overcook the burgers, as they can become dry.
Storage instructions:
- Store the cooked burgers in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
- Reheat the burgers in the microwave or on a non-stick skillet over medium heat until heated through.
Presentation ideas:
- Serve the burgers on a bed of mixed greens with a side of sweet potato fries.
Garnishes:
- Top the burgers with sliced avocado, tomato, and red onion.
Pairings:
- Serve the burgers with a side of roasted vegetables or a green salad.
Suggested side dishes:
- Sweet potato fries
- Roasted Brussels sprouts
- Quinoa salad
Troubleshooting advice:
- If the mixture is too wet, add more breadcrumbs or flour.
- If the mixture is too dry, add a splash of water or vegetable broth.
Food safety advice:
- Make sure to cook the 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 created as a vegetarian alternative to traditional beef burgers.
Flavor profiles:
- The Superciser Veggie Burgers have a savory and slightly spicy flavor from the cumin and paprika.
Serving suggestions:
- Serve the burgers on a whole wheat bun or wrapped in lettuce leaves with your favorite toppings.
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