Wednesday, February 20, 2013

Recipe: Quinoa Veggie Burger

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Whether you’re a vegetarian or not, a good veggie burger can hit the spot if done right. But there’s nothing worse than a dry, flavorless patty that is trying (and failing) to just be a meat substitute. This Quinoa Veggie Burger is nutritious – packed with protein-rich quinoa and lots of vegetables – and is bursting with flavor. You will not be disappointed! 


Ingredients:

2 cups cooked quinoa
1 cup breadcrumbs (about three toasted slices of bread, pulsed in food processor into crumbs)
½ lb cremini mushrooms
1 small yellow onion, chopped
3 eggs*
¼ cup extra virgin olive oil
3 carrots, shredded
2 cups kale, chopped and de-stemmed
1 lemon, juiced
½ cup fresh dill, chopped
2 ½ teaspoons cumin
1 ½ teaspoons sea salt


1. Preheat oven to 400ºF.

2. In a food processor, pulse three toasted slices of your favorite bread into crumbs. Place in large bowl.

3. Also in food processor, add the mushrooms and pulse into tiny pieces – almost a paste. Add to bowl with breadcrumbs.

4. Add chopped onion, shredded carrots, chopped kale, and dill. Turn with a rubber spatula or wooden spoon, until well mixed.

5. To the bowl, add liquids (eggs, olive oil, lemon juice), and seasonings (cumin and salt). Turn with spatula until well mixed. Mixture should be moist and stick together when formed into patties. 



6. Place formed patties onto parchment-lined baking sheets. Each patty should use about 1/3 cup of the mixture. Makes roughly a dozen.



7. Bake for 20 minutes. Both sheets can go in the oven at once.

8. After 20 minutes, flip each patty and replace baking sheets in oven on opposite rack as before. Bake another 8 minutes.



9. Let patties cool for a few minutes before making a burger. Unused patties can be frozen to keep.



*Note – to make vegan, substitute 3T flaxseeds blended with 12T water for the eggs.

Friday, February 8, 2013

Recipe: Toasted Spiced Chickpeas




Chickpeas are a staple of many cuisines, ranging from Spain to India, and everywhere in between. Probably most present in Middle Eastern foods, ground up and transformed into hummus, chickpeas also make a tasty snack on their own. This Mediterranean-inspired take on the versatile bean is not only easy and quick to make (from start to finish, it’ll only take 30 minutes!), but it’s a nutritious alternative to fried snack foods. Filled with B-vitamins and protein, this is an ideal snack for a vegetarian.




Ingredients:

2 15oz cans Chickpeas (also called Garbanzo Beans)
2 Tablespoons Extra-Virgin Olive Oil
2 Teaspoons Smoked Paprika
1 Teaspoon Ground Cumin
½ Teaspoon Cayenne (optional, for a spicier flavor)
1 Teaspoon Sea Salt
1 Tablespoon Thyme (fresh is preferred)
1 Lemon (for both zest and juice)
2 Garlic Cloves


1. Preheat oven to 425°F and place rack in the middle of the oven.


2. Rinse the chickpeas in a colander and let sit to dry for a few minutes. 


  
3. Pour dry chickpeas on an ungreased baking sheet and roast for 10 minutes. Remove from oven, shake pan (or turn chickpeas with a spatula) and place back in oven for another 8 minutes, until slightly crisp.



4. While in the oven, start preparing the seasoning. Place all dry ingredients (smoked paprika, cumin, cayenne, sea salt, thyme, garlic cloves, and lemon zest) in a mortar and pestle. Crush the garlic and grind the mixture until it resembles a dry paste. 



5. Place paste in a large bowl, add juice of half the lemon and olive oil. Mix thoroughly.  

6. Once the chickpeas are ready, carefully add them to the bowl and turn them with a spatula to coat with the spice mixture.



7. Return the chickpeas to the baking sheet and roast in the oven for another 5 minutes, until fragrant. Remove from oven and let cool for a few minutes. Serve warm. Can be eaten on its own, in salads, or as a garnish in soups or other dishes.



This recipe was adapted from Heidi Swanson’s Roasted Chickpeas version in Super Natural Everyday.