Beetroot, chickpea and quinoa burgers

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These burgers are a quick, delicious and protein-packed vegetarian meal. Quinoa is renowned as being one of the most protein-rich grains available on the market, and although alone it is an incomplete protein (it does not contain all the essential amino acids that our body cannot synthesise), when combined with legumes such as chickpeas it becomes a protein-complete meal. I tried a similar burger at a small cafe in Adelaide and was immediately inspired to try making them at home!

Makes 6-8 palm sized  burger patties 
Ingredients: 
1 x 400g tin chickpeas (drained and rinsed)
1/2 cup quick oats
1/2 cup raw quinoa
3 x medium beetroots, grated
1 x brown onion, peeled and diced
2 cloves garlic, peeled and finely chopped
1 small handful flat leaf parsley, finely chopped
1 x free range egg
2 tsp olive oil
1 tbsp apple cider vinegar
Juice of 1 lemon
To serve: 8 wholegrain or dark dye buns, grated carrot, lettuce, tomato and dijonnaise or whole egg mayo
Method: 
1. Place the quinoa in a saucepan and cover with water, let soak for 2-3 minutes, rinse well and repeat. If the quinoa is not rinsed properly it will have a bitter taste to it. Once rinsed, cover the quinoa with 2 knuckles of water and bring to the boil. Once boiling, reduce to low heat, cover and let steam approx. 15 minutes or until tender and no water remains.
2. Meanwhile, gather your grated beetroot, chopped onions and garlic. Note that it is best to grate your beetroots in a food processor if possible otherwise they splatter – wear an apron if grating by hand! Place 1 tsp of the olive oil in a pan over medium heat and cook the onion and garlic until golden brown and onion is tender. Add the beetroot and cook until tender approx. 5-10 minutes. Add the cider vinegar to deglaze the pan.
3. In a large stainless steel bowl, pour in the chickpeas and mash well. Then add the cooked beetroot, onion and garlic and combine. Add in the oats, egg, lemon juice, parsley and cooked quinoa and mix well. Take handfuls of the mixture and roll them into balls – the mixture should make 6-8 palm sized burgers but of course this depends on the size of your palm.
4. Heat the second tsp of olive oil over medium heat and cook the burgers, 3 at a time – flattening into patty shapes in the pan. Cook for approximately 3-5 minutes on either side of the burger – careful not to turn too early or they will fall apart. They should be golden brown on either side.
5. Place the burgers into your grainy/rye buns and top with salads and lost of dijonnaise! Enjoy 🙂

 

 

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