Juicy and Nutritious Veggie Burger 🍔🥑

Want a delicious, nutritious, all-plant burger?

Get ready to discover the tastiest and most filling recipe protein of grains like quinoa, black beans and chickpeas!

A true revolution for your menu, ready in just 30 minutes. 🌱

Revenue Information 📋

Ingredients and Nutritional Information 🛒

Ingredients

• 1 cup of cooked quinoa 🌾
• 1/2 cup of cooked black beans 🖤
• 1/2 cup of cooked chickpeas 🌰
• 1/2 cup of grated carrot 🥕
• 1/4 cup of chopped onion 🧅
• 2 teeth of chopped garlic 🧄
• 1/4 cup of rolled oats 🌾
• 1/4 cup of chopped parsley 🌿
• 1 tablespoon of olive oil 🫒
• 1 teaspoon of cumin powder 🌶️
• 1/2 teaspoon of smoked paprika 🌶️
• Salt and pepper to taste 🧂

Nutritional Table per Serving (1 burger) 🍽️

Preparation Method 🔥

Step by step

1. Preheat the oven the 180°C and line a baking sheet with parchment paper 🧑‍🍳.
2. In a food processor or blender, combine all ingredients: quinoa, black beans, chickpea, carrot, onion, garlic, oat, parsley, oil, cumin, paprika, salt and pepper. ⚙️
3. Process until a homogeneous mixture is formed., but with a little texture so that the burger doesn't turn into a paste. 🤖
4. Model with your hands 4 burgers the size of a palm. 🤲
5. Place the burgers on the baking sheet and bake for 20 minutes, turning them halfway through. ⏳
6. Remove from oven and let it rest for 5 minutes before serving. 🍽️

Alternative Versions 🥄

• With Lentils: Swap out the black beans or chickpeas for cooked lentils to add more iron to the recipe. 🌾
• Gluten free: Replace oats with rice flour or almond flour. 🍚
• Spicy Version: If you like a spicy touch, add sriracha sauce or cayenne pepper to the mix. 🌶️🔥

Common Mistakes and How to Avoid Them ❌

• Very wet mixture: If the mixture is too wet, add flaxseed flour or oat bran until you get the ideal texture. 🌾
• Burgers breaking: When turning in the oven, use a silicone spatula and let it cool before serving to prevent them from breaking. 🧑‍🍳

Storage Tips 🏠

• In the fridge: Store the finished burgers in a closed container for up to 3 days. 🧊
• In the freezer: Shape the burgers, freeze them for 30 minutes on a baking sheet, then transfer to a freezer bag. They can be stored for up to 3 months. To defrost, leave in the refrigerator for a few hours before cooking. ❄️

Recipe History 📜

Plant-based burgers have gained popularity as delicious and healthy alternatives to the traditional burger.

With the rise in demand for plant-based diets, these burgers made from quinoa, black beans and chickpea are incredible sources of proteins and fibers.

In addition to being super nutritious, they prove that flavor and health can go hand in hand! 🌱🍔

📲

Did you like this recipe? Share with your friends and try doing it at home! Tell us how it turned out in the comments! Like our page and don't miss any more delicious recipes and nutritious like this one.

Take advantage of follow our website for more tips food healthy. 🌱💚