Ingredients with Measurements:
- 1 cup cooked quinoa
- 1 cup cooked black beans
- 1/2 cup chopped mushrooms
- 1/2 cup chopped onions
- 1/2 cup chopped carrots
- 1/2 cup chopped celery
- 1/2 cup chopped bell peppers
- 1/4 cup nutritional yeast
- 1/4 cup oat flour
- 1 tablespoon soy sauce
- 1 tablespoon tomato paste
- 1 teaspoon smoked paprika
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
- Olive oil for cooking
Special equipment needed:
- Food processor
Step-by-step instructions:
1. In a food processor, pulse together cooked quinoa, black beans, mushrooms, onions, carrots, celery, and bell peppers until well combined but still slightly chunky.
2. Transfer the mixture to a mixing bowl and add nutritional yeast, oat flour, soy sauce, tomato paste, smoked paprika, garlic powder, salt, and pepper. Mix well.
3. Shape the mixture into 4-6 patties, depending on the desired size.
4. Heat a non-stick skillet over medium heat and add enough olive oil to coat the bottom.
5. Cook the patties for 3-4 minutes on each side, or until golden brown and crispy.
6. Serve the patties on buns with your favorite toppings.
Time:
Preparation time: 20 minutes
Cooking time: 10-12 minutes
Temperature:
Medium heat
Serving size:
4-6 patties
Nutritional information:
Calories: 250
Fat: 5g
Carbohydrates: 40g
Protein: 15g
Fiber: 10g
Substitutions for ingredients:
- Quinoa can be substituted with brown rice or bulgur.
- Black beans can be substituted with kidney beans or chickpeas.
- Mushrooms can be substituted with finely chopped sun-dried tomatoes.
- Oat flour can be substituted with almond flour or all-purpose flour.
- Soy sauce can be substituted with tamari or coconut aminos.
- Tomato paste can be substituted with ketchup or BBQ sauce.
Variations:
- Add 1/4 cup chopped walnuts or pecans for extra crunch.
- Add 1/4 cup chopped fresh herbs, such as parsley or cilantro, for extra flavor.
- Add 1/4 cup crumbled feta cheese or grated Parmesan cheese for extra richness.
Tips and tricks:
- Make sure to pulse the vegetables in the food processor until they are finely chopped but not pureed.
- Use a non-stick skillet to prevent the patties from sticking.
- If the mixture is too wet, add more oat flour or breadcrumbs to thicken it.
- If the mixture is too dry, add a little bit of water or vegetable broth to moisten it.
Storage instructions:
- Store the patties in an airtight container in the refrigerator for up to 3 days.
- To freeze the patties, place them on a baking sheet lined with parchment paper and freeze until firm. Then transfer them to a freezer-safe container and store for up to 3 months.
Reheating instructions:
- To reheat the patties, heat a non-stick skillet over medium heat and cook them for 3-4 minutes on each side, or until heated through.
Presentation ideas:
- Serve the patties on buns with lettuce, tomato, avocado, and your favorite condiments.
- Serve the patties on a bed of mixed greens with a drizzle of balsamic vinaigrette.
Garnishes:
- Sprinkle the patties with chopped scallions or chives.
- Top the patties with a dollop of hummus or tzatziki sauce.
Pairings:
- Serve the patties with sweet potato fries or roasted vegetables.
- Pair the patties with a crisp green salad or a bowl of soup.
Suggested side dishes:
- Sweet potato fries
- Roasted vegetables
- Green salad
- Soup
Troubleshooting advice:
- If the patties fall apart while cooking, add more oat flour or breadcrumbs to the mixture to help bind it together.
- If the patties are too dry, add a little bit of water or vegetable broth to moisten the mixture.
- If the patties are too wet, add more oat flour or breadcrumbs to thicken the mixture.
Food safety advice:
- Make sure to cook the patties to an internal temperature of 165°F to ensure they are safe to eat.
- Store the patties in the refrigerator or freezer to prevent the growth of harmful bacteria.
Food history:
- Veggie burgers have been around since the 1980s, when they were first introduced as a vegetarian alternative to traditional beef burgers.
- The first veggie burgers were made with tofu, but over the years, the recipe has evolved to include a variety of plant-based ingredients.
Flavor profiles:
- Umami-rich, savory, slightly smoky, and hearty.
Serving suggestions:
- Serve the patties on buns with your favorite toppings and side dishes.
- Serve the patties on a bed of mixed greens with a drizzle of vinaigrette.
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