Quinoa and Cannellini Bean Burgers
1. Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids 2. Quinoa contains almost twice as much fiber as most other grains. Fibre is most widely known to relieve constipation. It also helps to prevent heart disease by reducing high blood pressure and diabetes. Fibre lowers cholesterol and glucose levels, may lower your risk of developing hemorrhoids, and may help you to lose weight (it takes a longer time to chew than does other foods because it makes you feel fuller for longer and is less “energy dense,” which means it has fewer calories for the same volume of food). 3. Quinoa contains Iron. Iron helps keep our red blood cells healthy and is the basis of hemoglobin formation. Iron carries oxygen from one cell to another and supplies oxygen to our muscles to aid in their contraction. Iron also increases brain function because the brain takes in about 20% of our blood oxygen. There are many benefits of iron; it aids in neurotransmitter synthesis, regulation of body temperature, enzyme activity and energy metabolism. 4. Quinoa contains lysine. Lysine is mainly essential for tissue growth and repair. 5. Quinoa is rich in magnesium. Magnesium helps to relax blood vessels and thereby to alleviate migraines. Magnesium also may reduce Type 2 diabetes by promoting healthy blood sugar control. Other health benefits of magnesium include transmission of nerve impulses, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth. 6. Quinoa is high in Riboflavin (B2). B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells. 7. Quinoa has a high content of manganese. Manganese is an antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals.
- 1 tin cooked cannellini beans
- 1 cup cooked red quinoa
- 1/4 cup gluten-free breadcrumbs
- 2 shallots, diced
- 1/2 tsp fennel, crushed
- 2 tsp cumin
- healthy handful of parsley, chopped
- coconut oil
- pink himalayan sea salt + black pepper
- 1 cloves garlic, minced
- Heat a large frying pan over medium heat and coat with app. 2 Tbsp. of coconut oil.
- Add chopped shallots and cook for a minute until soft.
- Add the crushed garlic, fennel and cumin and cook for another minute until you smell the amazing aroma and the garlic is soft.
- Remove from heat and let cool.
- Put the cannellini beans, quinoa and breadcrumbs in a mixing bowl. Add the chopped parsley and now cooled shallot mix.
- Using your hands (much more fun, especially for kids!) combine everything together, mashing the beans well so that the mixture turns into a paste. Season with salt and pepper
- Once combined into a paste, create lovely veggie burger patties about the size of your palm and about an inch thick.
- Fry those gorgeous veggie burgers over medium high heat and add a tablespoon of coconut oil to coat the pan.
- Cook the veggie burgers for approximately three minutes each side and you will then have a super delicious, incredibly healthy veggie burger!
- Your delicious bean burger can be dressed with mustard, home-made ketchup, onions, avocado and placed between either two leaves of collard greens or a good ol’ wholewheat bun! Yum!!!!!