I must have tried at least 10 different veggie burgers that are available in the grocery stores. But I found that I could eat those only when faced with no other choice and that’s it. They all seemed to have so many ingredients that I could hardly pronounce let alone justify putting them in my body! But I definitely felt the need to have a quality nutritious veggie burger for packing lunch for my kids or husband or for myself.
It took me a few iterations to come up with this veggie burger recipe which passed the critical taste testing of my family also 🙂 I took regular white Quinoa for this recipe; you can mix and match also depending upon your taste (half white quinoa + half red quinoa). For convenience purposes I have used black beans from a can in this recipe. So make sure you drain and rinse them well to get rid of excess sodium. If for health or dietary reasons you are on a low salt diet then it might be better to buy dried beans and cook them yourself to control the salt content.
Quinoa – 3/4th cup cooked
Black beans or red kidney beans – 1 can drained and rinsed or 1 ½ cup cooked
Fresh baby spinach – 1 cup chopped
Chickpea flour (Besan – available at Indian grocery stores) OR Oat flour OR regular flour – ½ cup or as needed
Onion – ½ onion finely chopped
Garlic – 1 large clove finely chopped
Green chilies (optional) — 1 finely chopped
Coriander/Cilantro (optional) – handful finely chopped
Extra Virgin olive oil
Salt – ½ t or as per taste
Black pepper/Red pepper powder/paprika – ½ t
Ground Roasted cumin powder – ½ t (optional)
Ground coriander powder – ½ t (optional)
- Take the black beans and mash them using a potato masher or food processor in a bowl.
- Add the chopped spinach and cooked quinoa to the beans.
- Then add the onions, green chilies, coriander, and garlic.
- Add the Chickpea flour and mix well so that if you were to form a ball it stays put and doesn’t crumble. Add slightly less than ¼ cup water and mix.
- Mix well and taste to see if it needs more salt etc.
- While mixing all the ingredients, keep the pan on medium heat.
- Now make patties from the above mixture. You should be able to make around 6 patties from this quantity or more if you want them thinner and smaller.
- Once the pan is heated, put a tablespoon of olive oil/canola oil and put 3 patties.
- Cook for about 4 minutes on low-medium heat till edges start turning slightly brown. Then flip them over and cook for another 4 minutes or so till crispy.
- Serve on a bun with lettuce and tomatoes and onions or just enjoy with ketchup.
- Just remember that you can add any other vegetables/seasonings of your choice if you want to substitute something you don’t like above. Go ahead and be creative!!
Total servings: 6
Per serving: Calories 165, Fat 4.5g, Carbs 23.9 g, Fiber 5.g, Protein 7.7g