KIDNEY BEANS AND QUINOA BURGER

Updated: Sep 23, 2019

This burger is the perfect burger for your Labor Day BBQ! I hope you like this version of my Kidney beans and Quinoa burger, I prepared this yesterday and my family approved the texture and flavor! One cup of cooked kidney beans contains 15 grams of protein. To highlight what a significant source of protein they represent, consider that the top sources of protein lean meat and poultry -- have about 25 grams in a 3-ounce serving, while fish has 20 grams per serving, according to the USDA. After beans, the next best sources of protein -- milk and yogurt -- only provide 8 grams in a 1-cup serving. I added Quinoa because is easy to digest and contains several nutrients that support your digestive tract, including fiber and B vitamins. I hope you enjoy, as you can see is this a healthy burger and is oil free!

Ingredients:

2 cups cooked Kidney beans (Or 2 cups Organic cans of beans)

1/2 cup fully cooked Quinoa

1/2 cumin powder

1 tsp smoke paprika powder

1/4 salt and pepper to taste

1 Flax seed egg ( 1 tsp flaxseed + 3 tsp water)

1/2 tsp Turmeric powder

1/2 tsp poultry seasoning powder

1 full tsp garlic powder

1tsp liquid smoke

1/2 cup of oatmeat (sometimes I used one cup, just start with 1/2 if you don't like oatmeal you can use panko)

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Home made BBQ sauce

2 tsp organic ketchup

1/2 Organic mustard

1/2 Coconut sugar ( good option Low glycemic index)

1 tsp apple cider vinegar

1 tsp lemon juice

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Method:

For this recipe I decided to softening kidney beans this process took me almost one hour, but you can substitute by 2 organic kidney beans cans. For the quinoa I cooked 1/2 cup in 1 cup of water you don't need to add salt or other flavor use medium low temperature and it will be ready in 20 minutes maybe less.

Once your kidney beans and Quinoa are done transfer them to a big bowl, you can mashed your beans with a Potato Masher then add all the ingredients and adjust flavors to taste. Step 2- Form 4 balls and give the form of a burger. Put them in the fridge and let it sit at least 1/2 hour, then they are ready for the oven or BBQ! For the oven preheat your oven 350 to 400 degrees F. Cook them for about 7 to 10 minutes add a little bit of the bbq sauce and then turn them with a spatula and continue cooking for another 7 minutes.

For the homemade BBQ sauce just mix all ingredients and if you need more double the quantity.

Enjoy! and if you make my recipe do not forget to tag me in Instagram with the hashtag #veganndelicious.

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