Vegan Chickpea Quinoa Burgers

Introduction

Welcome to our in-depth guide on crafting Vegan Chickpea Quinoa Burgers—an excellent choice for a wholesome, plant-based meal that’s both satisfying and nutritious. These burgers blend the nutty flavor of quinoa with the hearty texture of chickpeas, creating a deliciously unique patty that is perfect for grilling or pan-frying. Whether you are a committed vegan or simply exploring healthier meal options, this recipe provides a flavorful and protein-packed alternative to traditional meat burgers.

Ingredients

For the Burgers:

  • 1 cup (185 grams) cooked quinoa (about 1/2 cup uncooked)
  • 1 can (15 ounces) chickpeas (drained and rinsed, or 1 1/2 cups cooked chickpeas)
  • 1 tablespoon olive oil (plus extra for cooking)
  • 1 small onion (finely chopped)
  • 2 cloves garlic (minced)
  • 1 small carrot (grated)
  • 1/2 cup (50 grams) breadcrumbs (use gluten-free if necessary)
  • 1/4 cup (20 grams) ground flaxseed (optional, for added nutrition)
  • 2 tablespoons nutritional yeast (for a cheesy flavor)
  • 1 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon cayenne pepper (optional, for heat)
  • Salt and black pepper to taste
  • 1 tablespoon lemon juice
  • 1 tablespoon soy sauce (or tamari for a gluten-free option)
  • 1 tablespoon water (if needed for binding)

For Serving:

  • Whole grain or gluten-free burger buns
  • Lettuce leaves
  • Tomato slices
  • Pickles
  • Avocado slices
  • Vegan mayonnaise or mustard

Instructions

Preparing the Quinoa:

  1. Cook the Quinoa: Rinse 1/2 cup of quinoa under cold water to remove its natural coating, which can make it taste bitter. In a medium saucepan, combine the rinsed quinoa with 1 cup (240 milliliters) of water. Bring to a boil, then reduce the heat to low. Cover and simmer for 15 minutes or until the quinoa is tender and the water is absorbed. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and allow it to cool.
  2. Prepare for Mixing: Once the quinoa has cooled, transfer it to a large mixing bowl.

Preparing the Chickpea Mixture:

  1. Sauté the Vegetables: Heat 1 tablespoon of olive oil in a skillet over medium heat. Add 1 small finely chopped onion and cook for 5-7 minutes, or until translucent and slightly golden. Add 2 cloves of minced garlic and cook for an additional 1 minute until fragrant. Add the grated carrot and cook for another 2-3 minutes, until tender. Remove from heat and let cool slightly.
  2. Mash the Chickpeas: In a large bowl, mash 1 can of chickpeas with a fork or potato masher until mostly smooth but still slightly chunky.
  3. Combine Ingredients: Add the sautéed vegetables to the mashed chickpeas. Stir in the cooked quinoa, 1/2 cup breadcrumbs, 1/4 cup ground flaxseed (if using), 2 tablespoons nutritional yeast, 1 teaspoon ground cumin, 1/2 teaspoon smoked paprika, 1/2 teaspoon dried oregano, and 1/4 teaspoon cayenne pepper (if using). Mix well to combine.
  4. Add Seasonings: Stir in 1 tablespoon lemon juice and 1 tablespoon soy sauce. Season with salt and black pepper to taste. If the mixture seems too dry or isn’t holding together well, add 1 tablespoon of water to help bind the mixture.

Forming the Patties:

  1. Shape the Patties: Divide the mixture into 6-8 equal portions and shape them into burger patties. The mixture should be moist but not too sticky. If it’s difficult to shape, chill the mixture in the refrigerator for 30 minutes to make it easier to handle.
  2. Preheat the Skillet or Grill: Heat a small amount of olive oil in a non-stick skillet over medium heat or preheat your grill to medium-high heat.

Cooking the Patties:

  1. Cook the Patties: Place the patties in the hot skillet or on the grill. Cook for about 4-5 minutes per side, or until golden brown and crispy on the outside. Flip gently to avoid breaking them apart. If using a grill, you may want to use a grill basket to prevent the patties from falling through the grates.
  2. Check for Doneness: The patties should be heated through and have a firm texture.

Assembling the Burgers:

  1. Prepare the Buns: Toast the burger buns if desired.
  2. Assemble the Burgers: Place each patty on the bottom half of a bun. Top with lettuce leaves, tomato slices, pickles, avocado slices, and a dollop of vegan mayonnaise or mustard.
  3. Serve: Cover with the top half of the bun and serve immediately with your favorite side dishes.

Useful Information and Tips

Ingredient Notes:

  1. Quinoa: Ensure the quinoa is fully cooked and cooled before mixing it with other ingredients to avoid affecting the texture of the patties.
  2. Chickpeas: If using canned chickpeas, ensure they are well-drained and rinsed to remove excess sodium.
  3. Breadcrumbs: Use gluten-free breadcrumbs if needed, or make your own by processing gluten-free bread.
  4. Flaxseed: Ground flaxseed is optional but adds a nutritional boost and helps with binding.

Cooking Tips:

  1. Binding: If the mixture is too loose, adding a bit more breadcrumbs or chilling the mixture can help with binding.
  2. Texture: For a smoother patty, blend the chickpeas in a food processor before mixing with other ingredients.
  3. Flavor Enhancements: Feel free to experiment with additional spices or herbs to suit your taste preferences.
  4. Freezing: These patties freeze well. Place uncooked patties on a baking sheet and freeze individually. Once frozen, transfer to a freezer bag. Cook from frozen, adding a few extra minutes to the cooking time.

Storage and Reheating:

  1. Storage: Store cooked patties in an airtight container in the refrigerator for up to 4 days.
  2. Freezing: Freeze cooked patties in a single layer on a baking sheet. Once frozen, transfer to a freezer-safe bag and store for up to 3 months.
  3. Reheating: Reheat patties in a skillet over medium heat or in the oven at 350°F (175°C) until warmed through.

Nutritional Information (Per Patty, based on 8 patties)

  • Calories: 180
  • Total Fat: 6g
  • Saturated Fat: 1g
  • Cholesterol: 0mg
  • Sodium: 330mg
  • Total Carbohydrates: 25g
  • Dietary Fiber: 6g
  • Net Carbohydrates: 19g
  • Sugars: 3g
  • Protein: 7g

SmartPoints (WW Points)

  • SmartPoints Value: 5 points per patty (based on standard WW guidelines; values may vary depending on specific ingredients used).

Additional Tips:

  1. Serving Suggestions: Serve these burgers with a side of sweet potato fries, a fresh salad, or a simple vegetable slaw for a complete meal.
  2. Customizing: Customize your burger toppings to include your favorite vegetables or condiments. Experiment with different types of vegan cheese or avocado spreads.
  3. Meal Prep: These burgers are perfect for meal prep. Prepare a batch and store in the refrigerator or freezer for quick and easy meals throughout the week.
  4. Grilling: If grilling, use a grill mat or basket to prevent the patties from sticking or falling through the grates.

Conclusion

Our Vegan Chickpea Quinoa Burgers provide a nutritious and delicious plant-based alternative to traditional burgers. With detailed instructions and useful tips, this guide ensures that you can create flavorful and satisfying patties that are perfect for any meal. Enjoy these burgers with your favorite toppings and sides, and savor a wholesome, protein-packed meal that aligns with your vegan lifestyle.