Versatile Veggie Burgers
Ingredients
- 1/4 cup dry quinoa (~3/4 cup cooked) ⓘ
- 1/4 cup dry barley (~1 cup cooked) ⓘ
- 1.25 cups of water or stock* ⓘ
- 1 small sweet potato, baked ⓘ
- 15-ounce can garbanzo beans, rinsed and drained ⓘ
- 2 tablespoons whole wheat flour
- 1 tablespoons olive oil (may need a little more) ⓘ
- Spices combination such as: ⓘ
- 1 tablespoon rosemary: ⓘ
- 2 tablespoons parsley ⓘ
- 1 1/2 teaspoon cumin ⓘ
- 1 1/2 teaspoon of cinnamon ⓘ
- 1 teaspoon honey ⓘ
- 1 teaspoon garlic ⓘ
- 1 teaspoon salt ⓘ
- 1/2 teaspoon pepper ⓘ
- Oil to brown burgers ⓘ
- *Cooking in a stock with spices adds robust flavors to the final product. ⓘ
Instructions
- 1. Add barley to 3/4 cup of boiling liquid. Turn down to a simmer and cook for ~40 minutes until tender and water has absorbed.
- 2. Rinse quinoa under cold water for 2 minutes. Then toast in a pan (optional). Add to 1/2 cup of boiling liquid and cooking for ~15 minutes.
- 3. Microwave or roast at 400F the sweet potato.
- 4. Add sweet potato, beans, flour, oil and spices to a food processor. Process, adding more oil if needed, into a puree.
- 5. After grains have cooked, combine with puree and shape into burgers. Any size you like.
- 6. Brown both sides in a large frying pan and serve hot on buns or over fresh veggies.
Nutrition & Diet Analysis (per serving)
1187
kcal
59% DV
Protein
Fat
Carbs
* % Daily Values based on a 2,000 calorie diet (FDA 2020).