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Black Bean Quinoa Burgers with Sweet Pepper Sauce

Serves 4.


    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.


    Black Bean Quinoa Burgers with Sweet Pepper Sauce


    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
    • 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


    Per serving:

    • calories485
    • protein21g
    • fat24g
      • saturated fat6g
      • trans fat0g
    • carbohydrates49g
      • sugars5g
      • fibre13g
    • sodium383mg



    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.


    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.


    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.


    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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    Mussels with Tomato, Saffron, and Fennel

    Mussels with Tomato, Saffron, and Fennel

    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.