Bean and Quinoa Burgers

A great vegetarian burger using two varieties of beans and quinoa. The added time required for drying out the beans and chilling the mixture in the fridge is worth it so that the burgers don't turn out all mushy.

Check out the other home-made burgers on my blog. I often use beans in my veggie versions and quinoa is a nice alternative to oats or potatoes.

Bean and Quinoa Burgers
Makes 4

Ingredients:
- 43g / 1.4oz quinoa, dry (~120g cooked)
- 840g / 30oz / 2 cans beans (I use black beans and black eyed peas), no salt added
- 40g / 1.5oz oats
- 30g / 4 spring onions, chopped
- 1tsp cumin
- 1/2tsp chili powder
- 1/2tsp paprika
- 1/4tsp garlic powder
- 1/4tsp ground black pepper
- 1 egg, beaten
- 45ml / 3tbsp aquafaba / bean liquid

Method:

• Cook the quinoa and transfer to a bowl and allow to cool.
• On a baking sheet lined with paper towels, dry out the beans and then roughly pulse in a food processor, leaving a little texture.
• In the bowl with the quinoa, add the oats, spring onion and spices.
• Combine the egg with the aquafaba and add to the bowl. 
• Add the bean mixture and stir everything together.
• Chill in the fridge for a few hours and then form into patties.
• Grill for 10 minutes until cooked. Serve with green vegetables, whole wheat burger buns and tomato paste. ENJOY!

Nutritional Information:

Turkey and Quinoa Meatloaf or Meatballs

To make this meatloaf/meatballs dish, I reviewed a few turkey meatloaf recipes online. Common ingredients are ground turkey, tomato paste or sauce, egg, soy sauce, veggies, herbs and breadcrumbs or quinoa.

I really wanted to make sloppy joes as well but I thought the combination of turkey and quinoa (from a Whole Foods Market recipe) - instead of breadcrumbs - was a great healthy dish. However, I wanted a thick, flavourful sauce for the meatloaf so I used this Whole Foods Market sloppy joes recipe for the sauce.

An egg can be used in the recipe below but I decided to use a chia-egg (1tbsp chia seeds and 45ml water). I also added in several herbs to give the turkey and quinoa lots of flavour. The cooked meatballs reminded me of pork and herb sausages.

In the past, I've made meatloaf without the meat, using lentils and walnuts as well as lentils and cottage cheese!

Turkey and Quinoa Meatloaf or Meatballs
Makes 6 slices or 18 meatballs (3 meatballs each)

Ingredients:
Meatloaf/Meatballs
- 225g / 8oz quinoa
- 1/2tsp thyme, dried
- 1/2tsp marjoram, dried
- 1/2tsp oregano, dried
- 1/2tsp basil, dried
- 1/4tsp ground black pepper
- 160g / 6oz onion
- 2 cloves garlic
- 85g / 3oz carrot
- 56g / 2oz / 2 stalk celery
- 560g / 20oz lean ground turkey mince, (I use 93% lean)
- 14g / 1tbsp chia seeds soaked in 60ml / 1/4 cup water for 15 minutes
- 45ml / 3tbsp soy sauce, low sodium

Tomato Sauce
- 225g / 8oz tomato sauce, no salt added
- 165g / 6oz tomato paste
- 20g / 1tbsp agave nectar OR honey
- 20ml / 4tsp balsamic vinegar
- 10g / 2tsp yellow mustard
- 120ml / 4floz water

Method:

• Cook the quinoa and allow to cool.
• Transfer to a large bowl and add the dried herbs and ground black pepper.
• In a food processor, finely chop the onion and garlic. Transfer to a pan.
• Add the carrot and celery to the food processor, and pulse until finely chopped. Add to the pan.
• Cook the vegetables for 5-7 minutes, adding a splash of water to the pan to keep them from sticking to the base. 
• Transfer the cooked veg to the bowl of quinoa. 
• In a separate bowl, combine the turkey mince, chia-egg and soy sauce.
• Add the turkey mixture to the bowl of quinoa veg and mix everything together (with hands if desired).
• Scrape the mixture onto a baking sheet and form into a loaf, approx. 4x10 inches / 10x25cm.
• Bake in the oven at 220C / 425F for 40 minutes.
• If making meatballs, roll into 18 balls and bake in the over for 20-25 minutes turning once halfway through.
• Whilst the meatloaf/meatballs are cooking, make the tomato sauce.
• Combine all the sauce ingredients in a pan and stir gently for 5-10 minutes.
• Pour the sauce over the meatloaf/meatballs and serve with green veg. ENJOY!

Nutritional Information:

Sweet Potato and Quinoa Fritters

I adapted this recipe from the Deliciously Ella cookbook. I amended ingredient quantities and just oven baked the fritters. However, they can be fried slightly to crisp the edges if desired but I found 30 minutes in the oven gave then a crisp outer edge with a soft middle, similar to fish cakes or falafel.

A decent sized sweet potato (around 400g), once baked and the skins removed will equal just under 300g. The skins make a sweet and nutritious snack so I always cook the potatoes in their skins instead of peeling them. I microwave my potatoes to speed up the cooking time whilst the quinoa is cooking on the stove top.

Turmeric is a great anti-inflammatory agent, as I've mentioned before in my previous Vegetable and Quinoa Stir Fry recipe. It's an effective treatment for Inflammatory Bowel Disease and a relief for Rheumatoid Arthritis.

The fritters are moist but I usually like to pour a little sauce over the top - either tomato paste, thinned with water to make natural tomato ketchup. Or a cashew sauce which is just some cashews, blended with water and a little soy sauce.

Sweet Potato and Quinoa Fritters
Makes 12 (3 fritters per serving)

Ingredients:
- 400g / 14oz sweet potato
- 170g / 6oz quinoa, dry
- 60ml / 4tbsp lemon juice
- 32g / 2tbsp almond butter
- 66g / 4tbsp tomato paste
- 45ml / 3tbsp water
- 2tsp cumin
- 1tsp turmeric

Method:

• Cook the quinoa in water, with 2tbsp lemon juice, for about 15-20 minutes, until the water has been absorbed.
• Transfer to a bowl and allow to cool.
• Meanwhile, cook the sweet potato, peel the skins, then place the flesh in a food processor along with the rest of the ingredients.
• Blend to combine until smooth.
• Add the sweet potato mixture to the bowl of quinoa and stir to combine.
• Spoon the mixture on to a baking tray, lined with parchment, forming round fritters.
• Bake in oven at 190C / 375F for 30 minutes, turning halfway through.
• Eat from the oven or fry each side in a pan to crisp for a couple of minutes.
• Serve on a bed of spinach, kale, or courgette noodles with tomato paste or cashew sauce. ENJOY!

Nutritional Information:

Quinoa Cherry Cake

These fruit cakes are similar to my Cinnamon Quinoa Bars. I simply added some chopped fruit and replaced one egg for a vegan alternative - aquafaba, aka chickpea liquid/brine. I was tempted to see how the mixture would  bind together with one less regular egg. Turns out, it didn't make a difference. I'm not sure if I'd replace all eggs with aquafaba as I like the protein source. However, it did reduce the cholesterol in each serving.

These are a great on-the-go snack or a pre/post-workout snack. They freeze quite well and don't take long to defrost so it's easy to make a batch whenever I have some spare fruit or extra quinoa.

Strawberries, used in the picture below, cherries, and plums all work well with the quinoa and cinnamon.

Cinnamon Quinoa Bars
Makes 6 large or 12 small bars

Ingredients:
- 225g / 8oz cherries
- 135g /5oz quinoa, dry
- 180ml / 6floz boiling water
- 180ml / 6floz almond milk, unsweetened
- 1tsp cinnamon
- 45ml / 3tbsp aquafaba / bean liquid (I use chickpea liquid)
- 2 eggs, beaten
- 5ml / 1tsp vanilla extract

Method:

• Pit and quarter the cherries.
• cook the quinoa in the milk and boiling water, until the liquid has been absorbed - about 15 minutes.
• Once cooked, allow to cool for 5 minutes and then mix in the cinnamon and cherries.
• Add 3tbsp aquafaba to the beaten eggs and stir to combine.
• Pour into an 8x8 tin and bake at 170C / 350F for 45 minutes.
• Cool on a wire rack before slicing. ENJOY!

Nutritional Information:

Mushroom Pumpkin Tart

Another seasonal vegetarian dish using the almond flax pie base is this mushroom pumpkin tart.
The first tart posted previously is the Butternut Squash Tart with Hazelnuts Tart

Mushrooms, leek, quinoa, and pumpkin combined with a little soy sauce give the tart plenty of flavour.

Mushroom Pumpkin Tart
Makes 4

Ingredients:
- 45g / 1.5oz quinoa
- 13g / 2tbsp flaxseed meal
- 120ml / 4floz water
- 56g / 2oz almonds
- 40g / 1.4oz oats
- 60g / 2oz flour
- 140g / 5oz leek, chopped half moons
- 140g / 5oz mushrooms, sliced
- 2 cloves garlic
- 22ml / 1.5tbsp soy sauce, light
- 120g / 4oz pumpkin puree
- 1/2tbsp sage, dried OR 2tbsp fresh
- ground black pepper
- 16g / 2tbsp nutritional yeast

Method:

• First cook the quinoa and then allow to cool.
• Combine flaxseed with water.
• Grind almonds in a food processor along with oats and flour. 
• Add the flax mixture and pulse until into a dough. 
• Press the dough into a tart pan lined with parchment.
• Bake in the oven at 190C / 375F for 10-12 minutes. 
• Cool on a wire rack.
• Combine leek, mushrooms, garlic in a large pan over medium heat. 
• Cook, stirring frequently, until browned and softened, about 5-10 minutes.
• Add the soy sauce, stir, then transfer to a medium bowl. 
• Stir in the cooked quinoa, pumpkin purée, sage, ground black pepper and nutritional yeast.
• Spoon into the tart crust and bake the pie at 190C / 375F for about 45 minutes, until browned and set.
• Cool for 10 minutes before serving with green vegetables. ENJOY!

Nutritional Information:

On-the-Go Snacks - Savoury

Further to my On-the-Go Snacks sweet blog post, below are 10 savoury recipes.

These snacks or light lunch options can be easily prepared in advance, divided into portions and stored in the fridge until needed. They can be enjoyed cold so there's no need to reheat and eaten right out of the container. Perfect for when I'm on-the-go. Just remember a spoon or fork!

A full list of snacks can be found here.

On-the-Go Snacks - Savoury

Avocado and Tuna Salad

Cauliflower and Courgette Bake

Cauliflower Omelette

Kale Crisps

Low Calorie Coleslaw

Miso Black Bean Rice Mix

Quinoa Kale Kidney Bean Salad

Roasted Chickpeas

Simple Trail Mix

Vegetable and Quinoa Stir Fry

Cinnamon Quinoa Bars

This is a quick and easy recipe and makes a great on-the-go snack! I really like to eat these bars with a light spread of Nutella or a dollop of apple sauce. They can also be eaten with scrambled or over-easy eggs for a tasty breakfast or brunch.

There are varying sources on the internet regarding the ratio between dry and cooked quinoa. Some say it is 1:3 cups, whilst others say it's 1:4 cups. A dry serving is 45g or 1/4cup. This then makes approx. 125g / 4.5oz cooked quinoa, which equals just short of 1 whole cup. If using cups to measure out the ingredients, 3/4cup dry quinoa will make 2.5cups of cooked quinoa, which is necessary for the recipe below.

Cinnamon Quinoa Bars
Makes 6 large or 12 small bars
Click HERE for a printable recipe card.

Ingredients:
- 135g /5oz quinoa, dry
- 4 eggs, beaten
- 80ml / 3floz almond milk, unsweetened
- 5ml / 1tsp vanilla extract
- 1tbsp cinnamon

Method:
Cook the quinoa. Meanwhile, line an 8-by-8-inch baking pan or loaf tin with parchment.
In a mixing bowl, whisk together eggs, almond milk, vanilla extract, and cinnamon until thoroughly combined.

Allow the quinoa to cool before stirring it into the egg mixture.
Pour into the baking tray and cook at 190C / 375F for 20-25 minutes, until set and golden.

Remove from the oven and cool on a wire rack.

Cut into large or small squares and serve with light spreading of nut butter (I love Nutella for an extra sweet treat). ENJOY!

Click HERE for a printable recipe card.

Nutritional Information: (for six large bars)

Curried Chicken Quinoa with Peas

A simple and quick dinner, this recipe uses a handful of ingredients (chicken, quinoa, peas, spices) but more vegetables can be added if desired (e.g. mushrooms, peppers, courgettes, celery). I also used canned chicken breast as I didn't have any fresh chicken defrosted. Unlike other quinoa dishes, I didn't cook it separately. The uncooked quinoa and water is added to the same saucepan and everything cooked together, allowing the quinoa to absorb the curry and chili spices.

Curried Chicken Quinoa with Peas
Makes 4
Click HERE for a printable recipe card.

Ingredients:
- 110g / 4oz onion, chopped

- 2 cloves garlic, chopped 

- 225g / 8oz chicken, canned or chopped into bite-size pieces

- 420g / 15oz / 1 can diced tomatoes (no added salt)

- 1tbsp curry powder

- 1/2tbsp chili powder 

- 1tsp nutmeg

- 170g / 6oz quinoa

- 480ml / 16floz water 

- 340g / 12oz peas

- ground black pepper

Method:
In a large pan sprayed with cooking spray, cook the onion and garlic for 5 minutes. Add the chicken and cook (if using raw chicken). Add in the diced tomatoes and spices.

Add the quinoa and 2cups water (480ml). Cover with a lid and simmer  for 10 minutes.

Add the peas and cook for another 5 minutes, or until the water has been absorbed.

Add ground black pepper and serve. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Quinoa Kale Kidney Bean Salad

This nutritious salad is perfect to eat on the go as there's no oily/vinegary dressing. The quinoa, kale and kidney beans are mixed with yogurt and a little mustard. I also added in some chopped onion and sweet corn.

Traditionally used in chili con carne dishes (like my Turkey Chili recipe), kidney beans are named for their resemblance to the shape of our organs. As highlighted by TIME's 31 Healthy Foods You Should Be Eating Now, the red colour is indicative of their high concentration of disease-fighting antioxidants. They are also loaded with potassium and magnesium, which help keep blood pressure in check, while their high fiber content helps reduce bad LDL cholesterol, fighting off heart disease. Kidney beans are also rich in iron and protein, making them a great meat substitute for vegetarians.

Quinoa Kale Kidney Bean Salad
Makes 4 (245g serving)
Click HERE for a printable recipe card.

Ingredients:
- 170g / 6oz quinoa
- 85g / 3oz onion, chopped
- 1 clove garlic, crushed
- 85 / 3oz sweet corn
- 440g / 15.5oz / 1 can red kidney beans, drained and rinsed
- 1tsp cumin
- 40g / 1.4oz kale
- 112g / 4oz non-fat Greek yogurt
- 10g / 2tsp mustard, whole grain or Dijon

Method:
Cook quinoa for approx. 15-20 minutes in a 2:1 water:quinoa ratio.
In a pan sprayed with cooking spray, cook the onion and garlic for 5 minutes.
Add the sweet corn, kidney beans and cumin and cook for another few minutes.

Chop any large kale leaves and add to pan. Cover with lid, on a low heat, to allow leaves to soften.

Transfer cooked quinoa and bean/kale mix to a bowl and combine. Allow to cool.

Stir in the yogurt and mustard. Chill in the fridge until ready to eat. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Cauliflower Quinoa and Spinach Cakes

I found this recipe on a scrap of paper and I have no idea where it came from. It's fairly straightforward and once the quinoa has been cooked, and the cauliflower, oats and spinach blended, all the ingredients can be combined in a bowl. I made 10 individual cakes and 2 are quite filling. They are best cooked in a frying pan or pancake pan, instead of grilling or baking, with a little oil or cooking spray.

Cauliflower Quinoa and Spinach Cakes
Makes 10 (2 cakes per serving)
Click HERE for a printable recipe card.

Ingredients:
- 180g / 6.5oz quinoa
- 200g / 7oz cauliflower
- 80g / 3oz oats
- 130g / 4.5oz spinach
- 2 cloves garlic, crushed
- 3 eggs, beaten
- 225g / 8oz cottage cheese, low fat
- ground black pepper

Method:
Cook the quinoa. 2:1 water:quinoa ratio.
Separately blend the cauliflower, oats and spinach in a food processor. Transfer to a mixing bowl.

Stir in the cooked, but cooled, quinoa. Add the garlic.

Mix in the beaten eggs, cottage cheese and ground black pepper.

Chill the mixture for 30 minutes in the fridge. Then form 10 balls/patties.

In a frying pan or pancake pan, sprayed with cooking oil or a little olive oil, cook the cakes for 4-5 minutes on either side.

ENJOY!

Click HERE for a printable recipe card.

Nutritional Information: