Recipe Redo Blog

Traditional Recipes Redone…Healthier


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Three Grain Burgers

As the blooms on the trees indicate– warmer weather is making it’s impact. Soon, this will lead to barbecues and patio parties galore! Why not try out this Three Grain Burger and have it star as your main dish? There is a large variety of bean burger recipes, but this meatless option stands out to me with it’s daring taste and nutritious ingredients. What I love about this recipe is the extended option to add smoked gouda pimentos and fried avocados to amp up the flavor even more. Try this recipe out and comment below to share your success!

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Image from Vegetarian Ventures

Three Grain Burger with Smoked Gouda Pimento & Fried Avocado

Ingredients:

For the patties:

  • 1 cup wheatberries, rinsed
  • 1 cup whole wheat rice, rinsed
  • 1 cup oats, rinsed
  • 1/2 cup breadcrumbs
  • 1 egg, beaten
  • 1 teaspoon cajun seasoning
  • 1 teaspoon smoked paprika
  • 1 teaspoon barbecue sauce
  • 1 teaspoon mustard
  • salt / pepper
  • flour, as needed

Detailed directions, ingredients and an extended recipe can be found by heading over to Vegetarian Ventures.

Vegetarian Ventures is an excellent resource for those who lead a vegetarian lifestyle. Their eye catching photos featured on their blog are indicative of the food’s wonderful taste! Keep up with VV  on Twitter, Facebook, Instagram and Pinterest.


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Black Bean & Quinoa Veggie Burgers

These Black Bean & Quinoa Veggie Burgers are so hearty that even the carnivores will love it! This is a brilliant vegetarian recipe from Sonali, owner of The Foodie Physician.

Black Bean & Quinoa Veggie Burgers

Makes 6-8 burgers

Patties:Image 5

  • ½ cup quinoa
  • 1 teaspoon olive oil
  • 1 small red onion, chopped
  • 3 cloves garlic, minced
  • Kosher salt
  • 2 cans black beans (15.5 oz each), rinsed and drained
  • 2 tablespoons tomato paste
  • 1 large egg
  • 2/3 cup cooked corn (canned or fresh)
  • ¼ cup chopped cilantro
  • 1 tablespoon minced chipotles in adobo
  • 1 ½ teaspoons ground cumin
  • 1 cup rolled oats, ground into crumbs

Yogurt Sauce:

  • ½ cup fat free Greek yogurt
  • 1 teaspoon minced chipotles in adobo + ½ teaspoon adobo sauce from the can
  • 1 teaspoon honey
  • ½ teaspoon Dijon mustard

Finishings:

6 multigrain hamburger rolls, lightly toasted

Lettuce, avocado slices, and tomatoes for toppings (optional)

 

Directions:

  1. Place the quinoa in a small saucepan along with 1 cup of water.  Bring the water to a boil then reduce heat to medium low and cover the pan.  Cook 10-15 minutes until the water is absorbed and quinoa is cooked.  Remove from heat.
  2. Heat the oil in a small sauté pan over medium heat and add the onion and garlic.  Season them with a pinch of salt and sauté until onions are softened, 5-6 minutes.  Place the mixture into a large bowl.  Add approximately 1½ cans of black beans to the bowl and using a potato masher or fork, mash all of the ingredients together until a pasty mixture forms.
  3. Stir in the remaining beans along with the tomato paste, egg, corn, cilantro, chipotles, cumin and ½ teaspoon salt.  Stir in the cooked quinoa and ground oats until evenly distributed.
  4. Form the mixture into 6 equal patties, compacting them well with your hands as you form them.  Place the patties on a baking sheet, cover them with plastic wrap and refrigerate for at least a few hours or overnight.
  5. To make the yogurt sauce, stir the yogurt, chipotles, adobo sauce, honey and mustard together in a small bowl.
  6. When ready to eat, preheat the oven to 400 degrees F.  Spray a baking sheet with nonstick cooking spray and place the patties on the sheet.  Cook 10-12 minutes until the patties are golden brown and crispy, then carefully flip the over and cook another 10 minutes.  Serve patties on the buns with the yogurt sauce and toppings of your choice.

 

One serving (1 patty plus yogurt sauce): Calories 281; Fat 3.7g (Sat 0.7g); Protein 16g; Carb 47.3g; Fiber 12.6g
* Because of the wide variety of buns and toppings, the nutritional info above only includes the patties and yogurt sauce.  I used Arnold Select multi-grain Kaiser rolls, which have 150 calories, 1.5g fat, 0 sat. fat, 6g protein, 27g carbs and 3g fiber per roll.