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Food

Black Bean Quinoa Burgers with Sweet Pepper Sauce

Serves 4.

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Black Bean Quinoa Burgers with Sweet Pepper Sauce
If you are somewhat meh about veggie burgers, these are sure to perk up your palate. Highly flavoured dark patties and a smoky pepper sauce offer a feast for the eyes, plus body benefits courtesy of sky-high fibre levels.

Chill Out

Chilling the burger mixture in the fridge for about 1 hour can make it easier to form the patties.

Ingredients

Sweet Pepper Sauce
  • 2 orange bell peppers
  • 1 tsp (5 mL) grapeseed, olive, or camelina oil
  • 1/3 cup (80 mL) plain yogurt
  • 1 garlic clove, chopped
  • 1 shallot, chopped
  • Juice of 1/2 lemon
  • 1/2 tsp (2 mL) smoked paprika
  • 1/4 tsp (1 mL) salt
  • 1/4 tsp (1 mL) black pepper
Burgers
  • 2/3 cup (160 mL) black quinoa or tri-colour quinoa
  • 2 tsp (10 mL) + 1 Tbsp (15 mL) grapeseed, olive, or camelina oil, divided
  • 8 oz (225 g) crimini mushrooms, sliced
  • 2 shallots, chopped
  • 2 garlic cloves, chopped
  • 1 1/2 cups (350 mL) cooked or canned black beans
  • 1/2 cup (125 mL) ground flaxseed
  • 2 tsp (10 mL) Dijon mustard
  • 1 tsp (5 mL) cumin
  • 1/4 tsp (1 mL) black pepper
  • 1/2 cup (125 mL) chopped oil-packed sun-dried tomatoes
  • 1/2 cup (125 mL) chopped parsley
  • 4 oz (112 g) soft goat cheese

Nutrition

Per serving:

  • calories 485
  • protein 21g
  • fat 24g
    • saturated fat 6g
    • trans fat 0g
  • carbohydrates 49g
    • sugars 5g
    • fibre 13g
  • sodium 383mg

Directions

01
Preheat oven broiler. Slice orange peppers in half lengthwise and discard seeds and stem. Arrange slices cut side down on baking sheet and brush with 1 tsp (5 mL) oil. Broil about 5 to 6 in (13 to 15 cm) from heat until skins are well charred, about 10 to 12 minutes. Transfer peppers to bowl, cover tightly, and let stand for 20 minutes. When cool enough to handle, remove skins from peppers. Place peppers in blender container along with yogurt, garlic, shallot, lemon juice, smoked paprika, salt, and pepper. Blend until smooth.
02
Place quinoa and 1 1/3 cups (325 mL) water in medium saucepan. Bring to a boil, reduce heat, and simmer, covered, for 15 minutes, or until grains are tender and liquid is absorbed. Remove from heat, let stand for 5 minutes, and then fluff with fork.
03
Heat 2 tsp (10 mL) oil in skillet over medium heat. Add mushrooms, shallots, and garlic; heat until softened, about 5 minutes. Place mushroom mixture, 1 cup (250 mL) beans, flax, mustard, cumin, and black pepper in food processor container and blend into a paste. Pulse in remaining beans, quinoa, sun-dried tomatoes, parsley, and goat cheese. With damp hands, form into 8 patties.
04
Heat 1 Tbsp (15 mL) oil in large skillet over medium heat. Heat patties until crisp on both sides, about 5 to 7 minutes per side. Serve patties topped with Sweet Pepper Sauce.

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