It’s summer time, aka BBQ season! And what’s better than some juicy homemade burgers that also happen to be gluten free?
That’s right, these delicious patties are made with a mixture of quinoa, chickpeas and mushrooms, and… oh boy, they’re just too good!
For this recipe I used my favorite quinoa: the three colours quinoa, which is rich in antioxidants, dietary fibers (as much as 3.5g of fibers per 100 gr of quinoa*) and proteins (100 gr of quinoa* contains 14g of protein).
*both values are referred to uncooked quinoa.
I usually make them when I got some leftover quinoa (actually, I specifically make extra quinoa everytime I use it in dishes or salads like this highly proteic Quinoa Salad with Beans and Veggies), then I just add canned chickpeas and sautéd mushrooms (that are very rarely missing in my fridge).
Then a bunch of spices and seasoning goes in for a barbeque-y flavour and richness, a quick jump in the oven and there they are, delicious and ready to be devoured!
These burgers are perfect to be enjoyed both by themselves or in burger buns and your favorite sauces and veggies combo.
I highly suggest to serve them in a sesame bun with homemade onion rings (recipe coming soon), vegan cheddar sauce (recipe coming soon), gerkins, salad tomatoes, lettuce, garden cress and extra barbecue sauce (or ketchup).
Pretty mouthwatering, aren’t they? 🙂
To cook these burgers I honestly suggest you to use the oven, because they are pretty moist and we want to keep their moisture once cooked. In the oven they will caramelized both sides and as a result they will be crispy on the outside and juicy on the inside.
If you want to use the barbecue make sure to place the burgers onto a tray coated with vegetable oil and to carefully flip them only when they are very crispy on the bottom side.
As you can see from the table above, each burger is really low in cal and high on proteins, vitamin K (that plays a role on synthesising proteins that are essencial to help blood coagulation), magnesium (a mineral important for normal bone structure in the body), and provides fair amounts of both iron and vitamin B6.
Healthy and nutrious burgers indeed!
If you have any questions about this or other recipes that I share, you are very welcome to ask!
Now I will leave you with the recipe for these Quinoa and Mushroom Burgers!
Happy experimenting 🙂
Quinoa and Mushroom Burgers Recipe
2 cups Closed cup Mushrooms (200g)
1 cup Cooked Quinoa (185g)
3/4 cup Cooked Chickpeas (150g)
2 tbsp Barbecue Sauce
2 Garlic Cloves
1 tbsp Beetroot Liquid
1/2 tbsp Vegetable Oil
1 1/2 tsp Smoked Paprika
1 tsp Onion Powder
1/2 tbsp Chili Pepper Paste (optional)
1. Cook the quinoa according to pack instructions.
2. Slice the mushrooms and sauté in a pan for 7 minutes with 1 clove of garlic (grated), a dash of vegetable oil, salt, pepper and chopped parsley.
3. Add the cooked chickpeas to the mushroom pan and cook together until tender (if needed add 1-2 tbsp of water).
4. Allow them to cool a bit then roughly blend the mushrooms and chickpeas. Keep the mixture a bit chunky for extra texture.
5. In a bigger bowl add quinoa, mushroom mixture, barbecue sauce, grated garlic clove, beetroot liquid, smoked paprika, onion powder, chili, and salt and pepper to taste.
6. Combine the ingredients with a spoon or by hand, then divide the resulting mixture into 4 and form the patties (I typically use a 10cm/4inch round container covered in film, scoop in the mixture, press it evenly and transfer the patty to the baking tray by lifting it with the excessive film and flip it onto the tray.
7. Cover a tray in baking paper, spread the olive oil and arrange the burger patties.
8. Cook in a 390°F/200°C pre-heated oven for 30 minutes, flipping the patties half way. Spread some extra barbecue sauce on top for extra flavour and caramelization at half time (optional). If they’re still soft and not crunchy, bake them for an extra 10-15 minutes.
9. Serve the burgers with side roasted veggies or salad, or in a soft bun.