Quinoa Pumpkin Veggie Burgers
User Reviews
5
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Prep Time
15 mins
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Cook Time
8 mins
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Total Time
23 mins
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Servings
4 servings
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Calories
218 kcal
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Course
Main Course
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Cuisine
American
Quinoa Pumpkin Veggie Burgers
Description
This recipe mixes cooked quinoa and ground oats with mashed chickpeas and pumpkin puree to form the base of the veggie burgers. The addition of spices including cinnamon, cumin, garlic powder, thyme, allspice, and cayenne complements the pumpkin’s subtle sweetness and provides depth. Caramelized onions cooked until golden brown enrich the burgers with natural sweetness and a tender bite.
The burgers cook on a skillet to develop a browned crust, enhancing texture and flavor. Fresh burger buns and preferred toppings can complete the sandwich style meal. These veggie burgers also serve well as a filling vegetarian option.
Adjusting the spice levels allows customization toward bolder or milder flavors. The recipe suggests optional sauce pairings and provides nutrition estimates for the patties alone. The oats help bind the mixture, while the pumpkin puree keeps them moist.
Ingredients
- ¾ cup quinoa cooked
- 1 cup rolled oats old-fashioned
- 1 cup chickpeas or cannelini beans
- 1 cup pumpkin puree
- ½ TBSP coconut oil
- ½ cup onion diced
- 2 cloves garlic minced
- ¼ tsp cinnamon
- ½ tsp garlic powder
- ½ tsp cumin
- ⅛ tsp thyme
- ⅛ tsp allspice
- ¼ tsp salt
- ¼ tsp cayenne pepper
- 4 burger buns fresh + all your favorite toppings
Instructions
- First cook your quinoa according to the directions on the package in either water or your favorite broth. I'm a rebel and use [this] technique exclusively; feel free to follow suit! I typically make a large batch and use it in salads, burgers, and soups all week long.
- To prettify the burgers, I grind my oats in a food processor [a blender works too!] so they resemble a coarse powder.
- Combine your ground oats and cooked quinoa and set aside.
- Next drain and rinse your beans, then pulse in a food processor or blender to lightly "whip" the beans. They'll be easier to form into patties this way! You can also use a potato masher if you have one.
- Next, caramelize your onion in approx 1/2 tablespoon of oil. It's just like sauteing, only you'll turn the heat up a teeny bit more and encourage the golden browning that you'd avoid otherwise. Heat your skillet to medium-high with approx 1/2 teaspoon of oil, add chopped onions, and stir frequently.
- Add a pinch of salt to help those babies give up a little liquid and feel free to add a little water or an extra drizzle oil to the pan to help de-glaze the brown bits that stick.
- You'll want to cook your garlic in the same pan, but add it at the end [make sure the pan isn't too dry] and saute only briefly so it doesn't burn.
- Once your veggies are ready, transfer to a large bowl with the beans, pumpkin, quinoa, and oats and add your herbs/spices to season. I usually taste and sniff as I go and adjust the spices along the way. A little extra garlic, cumin, cinnamon and cayenne made their way into the batch I made myself, but when I made them for spice-shy friends I added less heat. Let your senses and spice-preference be your guide!
- Divide the pumpkin mixture into four equal parts and form into balls.
- Cup each ball in your hands and squeeze while pressing it into a compact disc.
- Form into 4 patties.
- If you're making these for later, pop them on a covered plate or wrap individually in plastic and refrigerate until later.
- Ready to eat? Pour a teeny bit of oil in a skillet, heat to high, and cook for a few minutes on each side until you're left with a golden crust and a warm center. Cooking time will vary a tad based on patty size, but should be ready in around 6-8 minutes unless you make two larger patties.
Notes
- Increase cinnamon and cumin slightly for a more pronounced warm spice flavor.
- Add extra cayenne pepper or hot sauce to make the burgers spicier if desired.
- Use a tasty sauce as a condiment to complement the veggie burgers.
- Nutrition facts provided are for patties only; add-ons such as buns and toppings will alter values.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 218 kcal
% Daily Value*
| Calories | 218kcal | 11% |
| Carbohydrates | 38g | 13% |
| Protein | 8g | 16% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Sodium | 156mg | 7% |
| Potassium | 491mg | 10% |
| Fiber | 7g | 28% |
| Sugar | 3g | 6% |
| Vitamin A | 9580IU | 192% |
| Vitamin C | 4.5mg | 5% |
| Calcium | 72mg | 7% |
| Iron | 3.7mg | 21% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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