By Aylin Erman, EcoSalon
Grilling isn’t sport for the meat-savvy only. Next time you whip out the grill this summer, bring a few vegan and vegetarian options to the party. And why not start with a veggie burger recipe?
Alongside vegetables, prepare this veggie burger recipe, and you’ll even have meat lovers asking for seconds. Full of protein and fiber, this recipe fills you up but doesn’t weigh you down. Enjoy!
The base for this veggie burger recipe, and what makes it a protein powerhouse, is the combination of quinoa and black beans. Quinoa has 9 grams of protein per cup and contains all of the essential amino acids, making it a complete protein. Quinoa is also rich in fiber and digests slowly to provide a feeling of fullness. It helps keep you “regular”, contributes to liver health with it vitamin B and folate content, and offers 15 percent of the U.S. recommended daily allowance of iron in just one cup, helping to deliver oxygen to the blood and boosting energy and brain power.
Black beans regulate blood sugar levels, are packed with soluble fiber, have anti-inflammatory properties, are full of antioxidants, contribute to nervous system health, and are a rich source of molybdenum, which has detoxifying properties.
Grilled Veggie Burger Recipe
- 2 cups cooked black beans (about one can)
- 1/2 cup cooked quinoa (prepared according to package directions)
- 1/2 teaspoon cumin
- 1/2 teaspoon freshly ground black pepper
- 1/2 teaspoon paprika
- 1/2 teaspoon sea salt
- 1 tablespoon nutritional yeast
- 1/2 teaspoon Dijon mustard
- 1 tablespoon extra-virgin olive oil
Prep the quinoa and set aside. It’s better to work with it while it is still warm (wetter). In a medium bowl, combine the beans and cooked quinoa with the remainder of the ingredients.
Use cleans hand to mix the ingredients together, mashing the beans as you go, either with your hands or mashing with a fork. This should form a paste-like mixture that is easy to form into patties. Add a little extra water or oil if you need to the patties to stick tighter.
Divide the mixture into four equal balls, and pat each down into a patty to desired thickness.
Brush both sides with olive oil and place patties carefully on a grill. Cook for about 3-5 minutes and then turn, cooking for another 2-3 minutes. Serve on a whole-grain bun or tomato slice alongside fresh greens and other fixings, such as avocado, mustard, and red onions.