If you're looking for a recipe for easy to prepare, protein packed veggie burgers that will knock your socks off everytime, then look no further. These fit the bill, and to top it off I've included a recipe for a pumpkin seed-onion cream spread that really is to die for. One of the easiet things you will ever make, and it will become a staple in your fridge for sure. The burgers are packed with high quality plant based protein from the lentils and quinoa, fiber from the veggies, and super anti-inflammatory power from the turmeric. The pumpkin seed spread is full of needed iron and zinc, and provides a healthy dose of healthy fats and protein. It's also completely raw, so it maintains all of it vital nutrients and enzymes. If you don't like the taste of a tiny bit of sweet raw onion, then feel free to leave it out, but i think it adds a wonderful flavor. The spread will keep for about a week in the fridge (if it lasts that long), and is wonderful on crackers or toast, or as a dip for sliced veggies. The possibilities go on and on. Give these a shot!
Best Quinoa Veggie Burgers
1/2 c quinoa, rinsed
1/2 c red lentils, rinsed
2 cups water
1 medium yellow onion, chopped
4 crimini mushrooms, chopped
1 yellow summer squash (or zucchini), chopped
1/2 cup corn kernels (optional)
1/4 cup fresh parsley, chopped
2 Tbsp ketchup
1 Tbsp mustard
1/4 cup coarse cornmeal
1/4 cup nutritional yeast
1/3 cup rice flour (or slightly more as needed)
1 tsp turmeric
1 tsp paprika
1 tsp salt
freshly ground black pepper to taste
Pumpkin Seed-Onion Cream Spread (Raw)
1 cup raw hulled pumpkin seeds (will be green)
1/2 tsp salt
2 Tbsp nutritional yeast
juice from 1 lemon
1 Tbsp raw onion (red or sweet onion work well), chopped finely (optional, if desired)
1/4 tsp freshly ground black pepper
water, as needed (1/4-1/2 cup)
1. Prehat oven to 425 degrees. Lightly oil metal baking sheet with neutral oil like grapeseed, avocado, or canola.
2. Place quinoa, lentils, and water together in a medium pot. Bring to a boil, then cover pot and reduce to a simmer. Let cook undisturbed for 10-15 minutes until water has been absorbed.
3. While quinoa-lentil mixture is cooking, saute onions, mushrooms, squash, and corn over medium heat in a bit of olive oil until tender. Transfer to a large mixing bowl and set aside.
4. When quinoa is done, add to veggies in bowl. Stir to help it cool and add rest of the ingredients. Use your hands, or a large spoon to mix it well.
5. The mixture should hold together well when you form it into patties. If too moist or sticky add a bit of rice flour a little at a time. Gently form into palm-sized (or smaller) patties, and place on baking sheet evenly spaced apart.
6. Bake for 7-10 minutes, then flip them over, and bake for another 7 minutes or so. They should be golden brown and crispy. (If you prefer to grill them, bake in the oven for 2-3 minutes each side, to firm them up a bit, then transfer to grill to finish cooking).
7.For the pumpkin seed-onion cream. In a food processor, process pumpkin seeds, salt, and nutritional yeast into very fine crumbs/powder. Add lemon juice, chopped onion, and black pepper and process again for 10-20 seconds. Slowly drizzle in water until spread-like consistency has been reached and continue processing for another 30 seconds to 1 minute until super creamy. Store in glass jar in fridge, use anyway you like.
8. Assemble your burgers- spreading your bun, bread, or lettuce with pumpkin seed cream, topping with a burger, and adding avocado, tomato, and fresh greens. Sprinkle with sea salt and you're done!