Sunflower Quinoa Veggie Burgers

Sunflower Quinoa Veggie Burgers

Rain, rain go away… It has been raining here for what feels like the last few weeks. I really don’t like the rain as I seem to get energy from the sun. Rain just seems to drain me. So I definitely needed a happy meal to liven up my spirits. Hello, veggie burgers!

We used to buy veggie burgers all the time. Sure they are easy to buy, but making them is really quite simple and so much better for you, as there are no preservatives added. And you can make them with anything you have lying around. I threw together whatever veggies were left in the fridge. These are similar to the Rustic Red Bean Veggie Burgers that I made a while ago, but with a slight variation of ingredients. This time I used different vegetables, and red quinoa instead of brown rice.

We loved the flavours and the red quinoa added a slight crunch factor. It was definitely one of our favourites and they even stayed together nicely while cooking. You’ll have to play around with the amount of flour as too little or too much and they will fall apart, but once you get the right balance they should be perfect. It’s kinda like doing poses in yoga such as crow; it’s all about finding that balance.

The above is Ian finding his balance and doing crow on Chaweng beach in Koh Samui, Thailand. I would love to be back there right now.

Sunflower Quinoa Veggie Burgers
Makes 10 veggie burgers. Perfect for freezing.
Each burger contains only 109kcal, 5g protein and 5g fibre.

Ingredients:

  • 1 zucchini
  • 1 cup cooked red kidney beans
  • 1 carrot, peeled and chopped
  • 2 green onions, washed well, chopped
  • 7 mushrooms (all I had left, could put more in)
  • 1 tbsp flax seeds
  • 1 cup cooked quinoa (I used red quinoa)
  • 1/2 cup quick oats
  • handful of fresh or frozen basil
  • 2 garlic cloves, minced
  • 1/4 cup sunflower seeds
  • 2 tbsp psyllium fibre
  • 1/4 cup homemade breadcrumbs
  • just under 1/4 cup spelt flour
  • 1/2 cup liquid egg white
  • Sea salt, fresh ground black pepper, chili flakes sprinkle to taste
  • Cayenne pepper, light dusting
  • Chili powder

Directions:

  • Place the first 10 ingredients into a food processor (if you have a small processor, like I do, you may need to add a few ingredients together first, blend, transfer to a big bowl and continue) and pulse.
  • Transfer to a bowl. Add the seeds, spices, psyllium fibre, breadcrumbs and liquid egg white. Stir to combine.
  • Add flour a little at a time until mixture comes together and is not too wet (but not too dry either).
  • Shape into 10 patties.
  • Spray a flat pan with some olive oil and place on med-high heat. When warm, add patties and let cook for about 5-8 minutes on each side or until golden brown.