Burgers are all time favorites for both adults and kids, however traditional fried potato patty burgers fall under the category of high calorie, low nutrition junk food. By modifying the patty components, burgers can be turned in a healthy food choice with enhanced taste and nutritional value.
These Veggie Bean Quinoa Cutlets are delicious and will melt in your mouth. They are filled with the goodness of beans, quinoa, vegetables and walnuts. This high fiber, high protein and low carb patty when combined with multigrain healthy breads and accompaniments such as avocados, cucumbers, lettuce, tomatoes, etc., will make a mouth water burger.
Quinoa is an increasingly popular seed that is used in pilaf, salads, patties, soups and more. It is primarily grown as a grain crop (Chenopodium quinoa) to harvest its seeds. Quinoa is considered a healthier option compared to rice and wheat because of its high protein and high fiber content. It is also high in various vitamins and minerals such as vitamin-B, vitamin-E, magnesium, iron, calcium, potassium, phosphorous, etc. Lastly, it is a good source of anti-oxidants and a popular gluten-free option.
Beans are full of proteins, vitamins, complex carbs, minerals and anti-oxidants. All these nutrients along with low cost make it a very popular food choice in several countries. Beans are considered to be heart healthy, help regulate blood sugar, easy to digest and reduce cancer risk.
Walnuts are packed with plant-based omega-3 fats, along with high amounts of copper, manganese, molybdenum, and biotin. They are known to risk of prostate cancer and breast cancer.
You can use these patties in different types of burgers, wraps, kathi-rolls, with pita bread, just as a cutlet or on the go snack. The more creative ones can use molds to make these patties in various shapes depending on the occasion. Best part of all is that, you can make them in bulk and freeze them to use over the course of 3 to 4 weeks. When you feel like making something, just pop them out of the freezer, grill them and enjoy!
- Onion – 1/2 diced finely
- Bell pepper – 1/2 of each color diced finely
- Carrot – 1 medium sized grated
- Beetroot – 1 medium sized grated
- Corn kernels – 1/2 cup
- Quinoa – 1 cup cooked
- Kidney beans – 1 cup (boil to cook if using dry beans or you may use canned beans)
- Black beans – 1 cup (boil to cook if using dry beans or you may use canned beans)
- Walnuts – 1/2 cup of roasted and roughly chopped
- Breadcrumbs – as required
- Green chilies – 2-3 Finely chopped
- Cilantro – 1/2 cup chopped
Above quantity of ingredients will make around 30 patties. You can save some patties for future use as shown in the method below.
- Heat oil in a wide pan and add cumin seeds followed by green chilies
- Now add chopped onions and sauté for a minute.
- After that, add corn and half mash it with a masher while sauteing it.
- Then add grated carrots and beetroot. Continue to sauté on high to evaporate the liquid from the vegetables.
- Now add all bell peppers and again continue to sauté them on high for a minute while stirring it continuously. After that, add beans and half mashed them with a masher.
- Switch off the heat and let it cool down.
- When its cold enough to handle with bare hands, transfer the mixture into a mixing bowl and add quinoa.
- If you have not already roasted and chopped the walnuts, now is the time to do it while mixture is cooling. Add the walnuts along with quinoa and mix.
- Add cilantro as well and give it a good mix at the end.
- Finally, add all the spices (salt, roasted cumin seeds, lemon pepper seasoning, red chili flakes and dry mango powder/lemon juice) and mix.
- Shape the mixture into small patties and coat them with breadcrumbs.
- Keep the coated cutlets in fridge for 1 hr. After an hour, pan-fry them on a griddle at medium heat.
- Flip them once they are brown from the bottom and let me brown from the other side as well.
- This is what the final patties should look like:
If you don’t need all the patties than stack them in a glass container with lid, separated by butter paper as shown in the the picture below and freeze it for future use. All you have to do is pan-fry on medium heat.
Let us know how the recipe works out for you…