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)
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.
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
This simple dessert celebrates the glory that is the summer strawberry. Don’t feel you have to stick to strawberries here; swapping them for ripe peaches would also make for a stunning ending to any meal. What to gild the lily with? Add a dollop of whipped coconut cream or a small scoop of vanilla ice cream. Flower power Orange blossom water (also known as orange flower water) is produced by water distillation of the blossoms of a bitter orange tree. Just like rose water, a little goes a long way. So, take care and use just a drop or two, tasting as you go so as not to overwhelm but rather to complement the other flavours in a dish.
Ever thought about making burgers as an appetizer or as a potluck meal for friends and family? Try making your favourite burger into bite-sized portions. They might be small in size, but they won’t be small in flavour. These burgers also pair well with a Greek salad for a delicious mid-week lunch or dinner. Fresh is best Squeeze fresh lemon on patties while cooking to give them the fresh zing of citrus.
What worldwide vacation is complete without a stop in Italy? Dad won’t miss the meat in this flavourful mushroom alternative complete with Italian spices and a zesty vegetable tapenade. Portobellos have a uniquely “meaty” texture and act as a sponge to lock in loads of flavour. This meaty plant-based burger is sure to become a favourite—even with any meat-lovers in your life. Custom-made! Don’t be afraid to customize your burger buns to fit your patties. If your bun’s too big, trim off excess and save the trimmed bits of bread, but don’t discard. Instead, cut into small cubes; drizzle with some olive oil, sea salt, and seasonings of choice; bake at 350 F (180 C) for 10 to 15 minutes, and you’ll have delicious homemade croutons for use in soups and salads throughout the week.
Next stop, Asia! This shrimp burger combines classic Asian flavours with unique toppings for rich umami flavour with the saltiness of the ocean. Whether served on a bun or over rice in a more traditional Asian-style meal, try some unique miso yogurt or wasabi mayo dressing for a fabulous flavour bomb. Keep those burgers juicy Place raw patties on a plate or tray, and cover and freeze or refrigerate for 15 to 30 minutes to keep them together and to lock in moisture.