If you’ve been reading my posts lately, you know I’ve been working on getting more plant-based foods into my diet. No, I haven’t sworn off eggs, dairy, and meat. But I have been much more mindful about eating lots of phytonutrient packed fruits, vegetables, and beans especially since I learned about their disease-preventing characteristics.
I was poking around Maggie’s site looking for something healthy to make because:
- I adore her.
- We talk every week on Skype.
- She is a smart cook and I trust her nutrition sense.
It just so happened that I was at Whole Foods the day before (no, they didn’t pay me to say that…) and brought home some organic adzuki beans. I wasn’t sure what I was going to do with them until I happened across Maggie’s recipe for Adzuki & Quinoa Veggie Burgers. Serendipity.
Maggie shared the magic trick to getting bean burgers to stay together when you cook them – pop them in the oven! I have a tasty recipe for Black Bean Veggie Burgers in my book but I used eggs to help them stay together when I threw them in a hot pan. These burgers are egg-free so baking made perfect sense.
I made a few changes to Maggie’s original recipe. You can check out her version here.
A Little About Adzuki Beans…
Since adzuki beans are small, I learned that they don’t have to be soaked prior to cooking. It was quick and simple – just simmered them for an hour and they were ready.
What’s so special about these little beans? Like all beans, they’re a great source of soluable fiber which can help lower cholesterol and are rich in potassium, folate, and magneesium which can benefit heart health.
And, if you don’t care about nutrition, they just taste good.
Where are you on the plant-based/meat-based continuum?
A tasty bean burger recipe made with adzuki beans and high-protein quinoa. Adapted from She Let Them Eat Cake. Egg-free. Dairy-free. Gluten-free.
- 1/2 large onion
- 3 cloves of garlic
- 4 medium carrots
- 2 cups cooked quinoa, cooked in vegetable broth for great flavor
- 2 cups cooked adzuki beans
- 3 tablespoons salsa
- 1 tablespoon grainy mustard
- 1 teaspoon Herbamare
- a few grind of the black pepper mill
- 1/2 cup flaxseed meal mixed with 1/2 cup hot water
- Add the onion, garlic, and carrot to the bowl of a food processor fitted with a steel blade. Pulse several times and then process until finely chopped.
- Add the cooked quinoa, adzuki beans, salsa, mustard, Herbamare, black pepper, and flaxseed meal mixture. Process until combined and smooth.
- Cover and chill burger mixture for 30 minutes.
- Preheat the oven to 350 degrees F. Line two baking sheets with silpats or parchment paper. Lightly oil both sheets to prevent burgers from sticking. (Very important!)
- Using a standard ice cream scoop, transfer the bean burger mixture to the prepared baking sheets. Use wet hands to press the burgers flat.
- Bake for 35 - 40 minutes, flipping the burgers after 25 minutes.
- Serve warm. Leftovers can be covered and refrigerated for several days.
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