Plant- Based Burger Heaven

Who can resistent a delicious, veggie filled burger? My all time favorite is still the classic portobello burger- topped with caramelized onion slices, tomato and avocado slices (being a total avocado addict!)- and maybe a slice of vegan cheese for the kids. 

P1020919

See recipe here http://plantbasedhappy.com/?page_id=1639

This week, I needed to add a little bit more protein t our son’s diet, because he swims three times a week in the junior swim squad plus plays soccer and does athletics and school- quite a lot for a 9 year old. Eating a whole food plant-based diet automatically gives you perfect amounts o protein, carbs and fat but kids need somewhat more protein an a gram- per-bodyweight basis than adults, especially if they train a lot. Sources of protein are abundant in the plant kingdom. Ample quantities and varieties of amino acids come already packaged with antioxidants, fiber, vitamins, minerals and phytochemicals.

Here are some terrific plant- based sources of protein:

Lentils, chickpeas, quinoa, barley, tofu, brown rice, spinach.

So I included a variety of protein rich foods into our weekly meal plans. I added chickpeas to  colorful salads with spinach leaves, made a barley mushroom risotto, included brown rice in my veggie casseroles and…made THE BEST quinoa patties for burgers!

IMG_5436

They are super easy and fast to make as long as you have cooked quinoa on hand. Otherwise you have to include the cooking time for quinoa. when I cook grains, I cook twice the amount of what I need and store the rest in the freezer. Take the bag out of the freezer a few hours before you start cooking and you save precious preparation time.

Quinoa looks like a grain but is actually a seed with an interesting texture. The surface of quinoa contains a chemical called saponin that has a bitter soapy taste. Most commercial quinoa will already be washed and have the saponin removed but it’s a good idea to rinse it just before you use it in case there are residues.

But back to the quinoa patties.

The second major ingredient is a baked sweet potato. You can bake it traditionally in the oven, but I prefer to speed the baking process up by using the microwave. Poke a few holes into the skin, place on a plate and cook for 4 minutes, then flip over and cook for another 4 minutes. Let the potato cool off, slice open the skin and scoop out the flesh.

IMG_5431

Combine the sweet potato with the cooked quinoa- I used white quinoa, but feel free to use any other color- and add chopped thyme leaves.

Thyme is an herb from the mint family and has impressive 400 subspecies.

thyme

Thanks to its distinctive taste, thyme has remained a culinary staple to this day. But thyme is also fast gaining a reputation for its medicinal qualities too. I remember drinking thyme tea as a kid to ease a cough. Now I know that my mum did the right thing- thyme is packed with vitamin C and is also a good source of vitamin A. If you feel a cold coming on, thyme can help get you back in shape.

IMG_5433

Form balls from the quinoa mixture, flatten them into patties and fry for a couple of minutes on each side until golden brown.

IMG_5614

Fill the burger buns with the patties, your choice of other toppings (lettuce and tomatoes go really well with the patties) and condiments. Enjoy solo or with sweet potato fries.

Click here to see the whole recipe http://plantbasedhappy.com/?page_id=4297

Enjoy your burgers!

Cheers,

Ursula

You may also like