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:

Oat and Flaxseed Muffins with Blueberries

This muffin recipe is exactly the same as my Oat and Flaxseed Muffins with Cherries. However, I use a cup (140g) of blueberries instead of fresh chopped cherries. Similar to the cherry muffins, these only have 1tablespoon of agave nectar and are egg-free (no cholesterol!). They are a great way to start the morning - oats, flaxseed, fruit!

I like to make a couple of batches and freeze them for the perfect on-the-go snack. This saves any temptation of buying a store-bought muffin, such as a Starbucks Blueberry Muffin with Yogurt and Honey. Admittedly, my muffins aren't as big as these ones but with 30g sugar in each serving and 380 calories, and only 1g fibre, this is more like a dessert instead of a breakfast / pre-workout snack. The muffins below are only 141 calories with 3.8g sugar and 4.7g fibre!

Oat and Flaxseed Muffins with Blueberries
Makes 12

Ingredients:
- 225g / 8oz oats
- 120g /4oz flour
- 40g / 6tbsp flaxseed meal
- 1tsp cinnamon
- 1tsp baking soda
- 240ml / 8floz buttermilk (240ml / 8floz almond milk and 15ml / 1tbsp lemon juice)
- 45ml / 3tbsp bean liquid (I use chickpea or pinto beans)
- 112g / 4oz applesauce, unsweetened
- 20g / 1tbsp agave nectar OR honey
- 5ml / 1tsp vanilla extract
- 140g / 5oz blueberries

Method:

• In a large bowl, stir together the dry ingredients (oats, flour, flaxseed, cinnamon and baking soda).
• In a small bowl, combine the buttermilk, bean liquid, applesauce, agave nectar and vanilla.
• Pour the wet mixture into the large bowl and stir everything together.
• Gently stir in the blueberries.
• Spoon the mixture into muffin cases.
• Bake in the oven at 175C / 350F for 20-25 minutes.
• Remove from the oven and allow to cool completely on a wire rack. ENJOY!

Nutritional Information:

Oat and Flaxseed Muffins with Cherries

These muffins are the perfect breakfast snack. I usually eat one first thing in the morning with a cup of tea prior to a run.They are great for a post-workout snack too.

I first made a batch with added brown sugar and an egg - traditional muffin ingredients. Whilst these muffins were moist, sweet and delicious, I thought they were too sweet for a breakfast food/snack so I replaced the sugar with just 1 tablespoon of agave nectar (sweeter than sugar) and used some bean liquid (aquafaba) as an egg replacement - making them cholesterol free!

As I'm always eating beans, in hummus or in salads, I have plenty of left-over bean liquid, whether they are chickpeas, pinto, red kidney, black, butter or cannellini beans.

By cutting out the 50g sugar (which equals 187 calories, 12tsp sugar) and substituting for 20g/1tbsp agave nectar or honey (which equals 60 calories, 4tsp sugar), they are just as sweet! The natural sugars from the fresh cherries and the applesauce, combined with the cinnamon, are a delicious and nutritious way to start the day!

To concentrate the flavour of the cherries, and to prevent excess moisture from leaking into the muffins, I roasted the cherries for 10 minutes and then coated them in cinnamon. In my first batch, I didn't bother doing this and just mixed fresh cherries and cinnamon into the muffin batter. I prefer the roasting option if I have time but it's not the end of the world, and the muffins didn't taste too 'wet'.

Oat and Flaxseed Muffins with Cherries
Makes 12

Ingredients:
- 225g / 8oz cherries
- 1tsp cinnamon
- 225g / 8oz oats
- 120g /4oz flour
- 40g / 6tbsp flaxseed meal
- 1tsp baking soda
- 240ml / 8floz buttermilk (240ml / 8floz almond milk and 15ml / 1tbsp lemon juice)
- 45ml / 3tbsp bean liquid (I use chickpea or pinto beans)
- 112g / 4oz applesauce, unsweetened
- 20g / 1tbsp agave nectar OR honey
- 5ml / 1tsp vanilla extract

Method:

• First, pit and quarter the cherries and then bake, cut side up, at 220C / 425F for 10 minutes.
• Remove from the oven and transfer to a bowl.
• Sprinkle the roasted cherries with the cinnamon and stir to coat.
• In a large bowl, stir together the dry ingredients (oats, flour, flaxseed, and baking soda).
• In a small bowl, combine the buttermilk, bean liquid, applesauce, agave nectar and vanilla.
• Pour the wet mixture into the large bowl and stir everything together.
• Gently stir in the cinnamon cherries.
• Spoon the mixture into muffin cases.
• Bake in the oven at 175C / 350F for 30 minutes.
• Remove from the oven and allow to cool completely on a wire rack. ENJOY!

Nutritional Information:

Tofu Gumbo

Gumbo is a traditional dish from southern Louisiana, usually featuring meat or shellfish, but my version below is a vegetarian alternative - using tofu!

The creole seasoning is easy to make using dried herbs and spices and gives the dish an authentic flavour. A Cajun gumbo is also a popular version, perhaps a bit spicier with a dark roux base.

Okra is traditionally used in Creole gumbo recipes, as it's a classic southern vegetable and used as a thickener, thanks to its slimy texture.  A nutritional breakdown of okra highlights its high fibre, vitamin C, and folate content. Okra is also known for being high in antioxidants and a good source of calcium and potassium.

I like to use two kinds of beans in this dish - to add flavour and colour - plus a variety of vegetables.

Tofu Gumbo

Makes 6

Ingredients:

Creole Seasoning

- 3-4tsp cayenne pepper
- 4tsp paprika
- 2tsp black pepper
- 2tsp basil, dried
- 2tsp thyme, dried
- 2tsp oregano, dried
- 2tsp garlic powder
- 2tsp onion powder

Gumbo

- 450g / 16oz tofu, drained and cubed

- 240g / 8.5oz onion, chopped

- 2 cloves garlic, chopped

- 100g / 3.5oz celery, chopped

- 195g / 7oz green pepper, chopped

- 40g / 1.5oz jalapeño, chopped

- 195g / 7oz okra, chopped

- 480ml / 16floz broth, reduced sodium

- 800g / 28.5oz / 2 can chopped tomatoes

- 335g / 12oz kale AND/OR spinach

- 420g / 15oz / 1 can red kidney beans

- 450g / 16oz / 1 can butter beans

Method:

• Combine all the spices and herbs to make the creole seasoning.
• In a frying pan, sprayed with cooking spray, cook the tofu until browned.
• In a large pan, sprayed with cooking spray, cook the onion and garlic for 3 minutes and then add the celery, pepper, jalapeño and creole seasoning. 
• Cook for 1 minute, stirring in water to avoid sticking. 
• Add the okra, broth and tomatoes to the pan and bring to the boil. 
• Reduce the heat and simmer for 10 minutes.
• Add the kale, spinach, two kinds of beans and simmer for another 10 minutes.
• Finally stir in the tofu.
• Serve with parsley, if desired, brown rice or cauliflower rice. ENJOY!

Nutritional Information:

Red Bean and Rice Soup

A healthy and hearty soup based on Mardi Gras and Louisiana cuisine: red kidney beans and Cajun flavours, combined with tomatoes, rice and leafy greens. I used kale but other dark leafy greens, such as collard greens, mustard greens, Swiss chard etc. can also be substituted/added.

I also made my own Cajun spice seasoning basing the recipe below on this version from the allrecipes.com site, omitting the salt. The recipe makes 4tbsp so I will keep the spare seasoning and use it when cooking chicken or fish.

Red Bean and Rice Soup
Makes 4

Ingredients:
- 140g / 5oz onion, chopped
- 2 cloves garlic, chopped
- 150ml / 5floz white wine
- 420g / 15oz / 1 can chopped tomatoes, no salt added
- 450g / 16oz / 1 can red kidney beans, drained
- 90g / 3oz brown rice, uncooked and rinsed
- 1tbsp cajun spice seasoning (see below)
- 960ml / 32floz broth, reduced sodium (chicken OR vegetable)
- 960ml / 32floz boiling water
- 200g / 7oz / 4 stalks celery, chopped
- 300g / 11oz kale, chopped
- 140g / 5oz green pepper, chopped
- 1tbsp dried parsley OR 1/4cup fresh parsley

Cajun Spice Seasoning
Makes 4tbsp

- 2tsp garlic powder
- 2.5tsp paprika
- 1tsp ground black pepper
- 1tsp onion powder
- 1tsp cayenne pepper
- 1.25tsp dried oregano
- 1.25tsp dried thyme
- 1/2tsp red pepper flakes

Stir all ingredients together and store in an airtight container.

Method:
Cook the onion and garlic until softened, about 5 mins.
Add the wine until almost absorbed, another 3 mins.
Add the tomatoes, kidney beans, uncooked rice, Cajun seasoning, 2 cups (480ml) broth and 2 cups (480ml) water.
Bring to a boil, then reduce heat. cover and simmer for 20 minutes
Add the greens (celery, kale, pepper) and the remaining broth and water (2 cups / 240ml each).
Cook for another 10 mins until rice is tender.
Stir in the parsley and serve. ENJOY!

Nutritional Information:

White Bean Soup

A hearty, yet simple soup made with some vegetables, cannellini (white kidney) beans, a can of chopped tomatoes and some broth. Fresh vegetables, no-salt-added canned tomatoes and reduced sodium broth make this soup a healthier alternative to store-bought soups, most of which are packed with sodium. If I had no-salt-added beans, the sodium content would be even lower than the 655mg in each serving below. I guess a little salt adds flavour but the vegetables - especially the sweetness of the carrots and tomatoes together with the large serving of kale - the broth and the beans make this soup perfect for lunch or dinner. What's even better is that it can be made within 30 minutes and doesn't have to be blended, simply cooked in one pot and then spooned into bowls.

Any nutrient dense leafy green vegetable, such as mustard/turnip/collard greens, swiss chard etc. can be used in place of kale. I always have kale in my fridge (along with spinach) so it's my 'go-to' leafy green of choice! However, I may be tempted to try collard greens next time I make this soup.

I used cannellini beans in my Avocado Hummus recipe.

White Bean Soup
Makes 4
Click HERE for a printable recipe card.

Ingredients:
- 110g / 4oz onion, chopped
- 2 cloves garlic, chopped
- 85g / 3oz celery, chopped
- 125g / 4.5oz carrot, chopped
- 400g / 14oz / 1 can diced tomatoes, no salt added
- 425g / 15oz / 1 can cannellini (white kidney beans) beans, drained
- 125g / 4.5oz kale, chopped
- 480ml / 16floz chicken broth, reduced sodium
- 480ml / 16floz water
- 1tsp rosemary, dried

Method:
In a pan sprayed with cooking spray, cook the onion, garlic, celery, carrot for 5 minutes. Add a splash of water if the veg begins to stick to the base of the pan.

Add the tomatoes and beans and simmer for 5-7 minutes.

Add the kale, broth, water and rosemary.

Cover and simmer for another 10 minutes.
ENJOY!
Click HERE for a printable recipe card.

Nutritional Information:

White Bean Dip

Butter beans are so creamy and delicious when whipped into a smooth dip.

As well as a dip for vegetables and crackers, spread this dip thickly on bread as a substitute for butter. It’s lighter, cholesterol-free and has a more complex flavour. It can also be mixed into quinoa or spooned on top of a baked potato.

White Bean Dip

Makes 5 (60g serving)

Ingredients:

- 400g / 14.5oz / 1 can butter beans, drained (except 1tbsp)
- 30ml / 2tbsp lemon juice
- 15ml / 1tbsp bean juice
- 15ml / 1tbsp olive oil
- 1 clove garlic, chopped
- 1/2tsp rosemary, dried

- 1/2tsp oregano, dried

Method:

Combine all ingredients in a food processor and blend until smooth.

Serve with chopped veg, spread on rice cakes, ENJOY!

Nutritional Information:

Beetroot Hummus

I'm becoming quite adventurous when it comes to the different variety of beans I can use to blend into hummus. Not to mention the added ingredient of beetroot for this recipe below. It's just like traditional hummus but the beetroot gives an alternative taste, not to mention the crazy colour too - all 100% natural even though it looks worryingly artificial!

I think I will do a summary post of all the different kinds of hummus I've made. First I want to make a white bean (butter bean) dip and then the hummus collection will be complete - at least for the time being!

Beetroot Hummus
Makes 6 (60g serving)

Ingredients:
- 56g / 2oz beetroot, drained if canned
- 440g / 15.5oz / 1 can chickpeas, drained (except 1tbsp)
- 1 clove garlic, chopped
- 15ml / 1tbsp bean juice
- 15ml / 1tbsp oil
- 45ml / 3tbsp lemon juice
- pinch cayenne pepper (optional)

Method:
Combine all ingredients in a food processor and blend until smooth.

Serve with chopped vegetables or spread on rice cakes or crackers. ENJOY!

Nutritional Information:

Thai Green Pumpkin Dip

The seasons are changing and pumpkin recipes are becoming popular. The Thai green sauce is made with jalapenos, traditional in Thai cooking to make curries and give dishes spice and 'hotness', together with poblano peppers and green tomatoes.

The dip is low calorie and can be eaten with freshly cut vegetables and baked corn chips. The mixture of hotness and creaminess is a great combination, due to the spicy Thai green sauce and the nonfat Greek yogurt. With only three ingredients, it's quick and easy to make.

There are no beans in this dip, unlike the other dips I've previously made.

Thai Green Pumpkin Dip
Makes 8, 84g/3oz servings

Ingredients:
- 280g/ 10oz pumpkin puree
- 96g / 6tbsp thai green sauce
- 225g / 8oz nonfat Greek yogurt

Method:
In a bowl, mix together all ingredients and spoon into a container.
Serve with corn chips and chopped vegetables. ENJOY!

Nutritional Information:

Red Kidney Bean Hummus

This hummus/dip recipe is just like my original hummus - which uses chickpeas - but I used a can of red kidney beans instead.
Other varieties I've previously made use black beans, black-eyed peas and cannellini beans (aka white kidney beans).

Red Kidney Bean Hummus
Makes 5 (65g per serving)

Ingredients:
- 440g / 15.5oz / 1 can red kidney beans
- 15ml / 1tbsp bean juice
- 15ml / 1tbsp oil
- 45ml / 3tbsp lemon juice
- 1tsp paprika

Method:

Drain the can of kidney beans, retaining 1 tablespoon of juice.

Add all ingredients to a food processor and blend together.

Spoon into a container for storage.

Serve with chopped vegetables or baked corn tortillas. ENJOY!

Nutritional Information:

Veggie Bean Burgers

Veggie burgers can be tricky to make. From previous experience they are either too wet, too dry, don't bind together, too plain, too bulky etc.

After trial and error, I think the two burger recipes below are pretty good. Both contain beans, potatoes, egg and oats. The vegetables and flavourings (spices and herbs) can be mixed up, depending on how adventurous I decide to be, plus what foods are available in my kitchen!

A side of coleslaw and some tomato paste (2tbsp paste mixed with 1tbsp water) go great with burgers.

Veggie Black Bean, Carrot & Apple Burgers

Makes 4

Ingredients:

- 148g / 5oz potato
- 40g / 1.5oz oat flour (old fashioned oats food processed)
- 100g / 3.6oz cauliflower
- 420g /15oz / 1 can black beans (no added salt)

- 90g / 3.2oz carrot

- 100g / 3.6oz /1 small apple

- 1tsp cinnamon

- 1/2tsp ginger

- 1 egg

Method:
Preheat the oven to 350F / 175C.
Part boil potatoes for 10 mins so they become soft. Lightly mash the potatoes in a mixing bowl.
In a food processor, roughly blend oats to form oat flour. Transfer to the mixing bowl.
Food process the cauliflower and transfer to the mixing bowl.

Drain the can of black beans, blend to form a rough paste in the food processor. Transfer food processed beans to the mixing bowl.

Grate the carrot and apple into the mixing bowl.
Add the cinnamon and ginger.
Lightly beat the egg and add to the mixing bowl.
Combine all ingredients.
Divide mixture into 4 and shape into round patties.
Place the patties on baking parchment on a baking tray.
If baking in the oven, bake for 25-30 minutes (12-15 mins either side) until golden and crisp.
If grilling on the BBQ, pre-bake in the oven at 350F / 175C for 10-12 minutes so the patties become a little firm. Grill for 4-5 minutes on either side until they become golden and crisp.

Nutritional Information: 

Veggie Black Bean, Carrot & Apple Burgers

Three Bean Veggie Burgers

Makes 4

Ingredients:

- 85g / 3oz potato
- 40g / 1.5oz oat flour (old fashioned oats food processed)
- 130g / 4.6oz chickpeas

- 130g / 4.6oz red kidney beans

- 85g / 3oz black beans (no added salt)

- 50g / 1.8oz onions

- 90g / 3.2oz mushrooms

- 1tbsp soy sauce, light

- 1/2tbsp chili powder

- 1tsp cumin

- 1tsp mixed herbs
- 1 egg

Method:

Preheat the oven to 350F / 175C.

Part boil potatoes for 10 mins so they become soft. Lightly mash the potatoes in a mixing bowl.
In a food processor, roughly blend oats to form oat flour. Transfer to the mixing bowl.

Blend the chickpeas, kidney beans and black beans to form a rough paste in the food processor. Transfer food processed beans to the mixing bowl.

Chop the onions and mushrooms. Add them to the food processor and blend roughly. Transfer onions and mushrooms to the mixing bowl.

Add soy sauce, chili powder, cumin and mixed herbs to the bowl of ingredients.

Lightly beat the egg and add to the mixing bowl.
Combine all ingredients.
Divide mixture into 4 and shape into round patties.
Place the patties on baking parchment on a baking tray.
If baking in the oven, bake for 25-30 minutes (12-15 mins either side) until golden and crisp.
If grilling on the BBQ, pre-bake in the oven at 350F / 175C for 10-12 minutes so the patties become a little firm. Grill for 4-5 minutes on either side until they become golden and crisp.

You can freeze any uncooked burgers by placing the patties on a baking tray (lined with grease-proof paper) and freezing them for 1 hour. Once they've hardened a little, place them in a ziplock bag and freeze for up to a month.

Nutritional Information: 

Three Bean Veggie Burgers