Replete with superfoods, these burgers are loaded with fibre. But don’t think they’ll taste like cardboard. Chipotle gives the sauce some smoky heat, but you can also use smoked paprika, cayenne, or even curry powder if you prefer.

2/3 cup (160 mL) quinoa
3 cups (750 mL) cooked or canned white navy beans (rinsed and drained)
2 cups (500 mL) very finely chopped kale
1/3 cup (80 mL) oat bran
2 Tbsp (30 mL) tomato paste
1 large free-range egg, lightly beaten
1 shallot, minced
2 tsp (10 mL) fresh thyme
1/2 tsp (2 mL) sea salt, divided
1/4 tsp (1 mL) black pepper
1/2 cup (125 mL) plain 2% yogurt
1 Tbsp (15 mL) lemon juice
1 tsp (5 mL) honey
1 garlic clove, grated or very finely minced
1/4 tsp (1 mL) chipotle chili powder
Grapeseed oil for grilling
6 whole grain buns (optional)
Tomato, sliced
Cucumber, sliced
Red onion, sliced

In medium-sized saucepan, combine quinoa and 1 1/4 cup (310 mL) water. Bring to a boil, reduce heat, and simmer covered until quinoa is tender and water has absorbed, about 10 minutes. Remove from heat and let quinoa cool for at least 5 minutes.

Place beans in large bowl and mash with potato masher or fork. Add quinoa, kale, oat bran, tomato paste, egg, shallot, thyme, 1/4 tsp (1 mL) salt, and black pepper to bowl and stir to combine. Form mixture into 6 equal-sized patties.

In small bowl, stir together yogurt, lemon juice, honey, garlic, chipotle powder, and remaining salt. Taste and add more chipotle if desired.

Preheat grill to medium. Brush burgers with oil and cook for 5 minutes per side, or until they have developed a crispy crust. If using buns, heat them on the grill for 1 minute, or until toasted. Serve burgers topped with yogurt sauce and sliced vegetables.

Serves 6.

Each serving contains: 256 calories; 14 g protein; 3 g total fat (1 g sat. fat, 0 g trans fat); 46 g total carbohydrates (4 g sugars, 12 g fibre); 236 mg sodium

source: "Veggie Burgers", alive #370, August 2013

About the Author

Matthew Kadey, MSc, RD, is an Ontario-based dietitian, nutrition writer, and recipe developer. He is also the author of Muffin Tin Chef and The No-Cook, No-Bake Cookbook (Ulysses Press, 2012, 2013).