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 pepper or even curry powder if you prefer.
2/3 cup (160 ml) quinoa
3 cups (750 ml) cooked or canned haricot beans (rinsed and drained)
2 cups (500 ml) very finely chopped kale
1/3 cup (80 ml) organic oat bran or ground flaxseed
1 1/2 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 low-fat yoghurt
3 tsp (15 ml) lemon juice
1 tsp (5 ml) honey
1 garlic clove, grated or crushed
1/4 tsp (1 ml) chipotle chilli powder
6 organic wholegrain buns (optional)
Spanish 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 yoghurt, lemon juice, honey, garlic, chipotle powder and remaining salt. Taste and add more chipotle if desired.
Preheat barbecue 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 barbecue for 1 minute, or until toasted. Serve burgers topped with yoghurt sauce and sliced vegetables.
Each serving contains: 1072 kilojoules; 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: "Vegie Burgers", alive Australia #18, Summer 2013
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