Savory Quinoa and Sunflower Seed Veggie Burgers
These Savory Quinoa and Sunflower Seed Veggie Burgers are a wholesome and nutritious option for anyone seeking a filling plant-based meal that’s also gluten-free. Packed with protein, fiber, and essential nutrients, these burgers are made with vibrant red quinoa which not only adds a lovely color but also a delightful texture. The ground sunflower seeds lend a satisfying bite, while the fresh parsley infuses a burst of flavor. Feel free to customize these burgers by incorporating grated carrots, finely diced onions, or bell peppers for added sweetness and crunch. Whether you choose to bake, pan-fry, or even serve them as bite-sized truffles for a party, these burgers stand out as a versatile and satisfying dish that's sure to please everyone at the table!
N/A
Servings
N/A
Calories
7
Ingredients
Ingredients
Raw sunflower seeds
1 cup (Coarsely ground)
Cooked red quinoa
1 1/4 cups (Cooked and cooled)
Water
Splash (As needed for consistency)
Seasoning salt or tamari
1 teaspoon (To taste)
Fresh parsley
1/4 cup (Finely chopped)
Dried onion flakes
1 teaspoon (To taste)
Various herbs and spices
To taste (Optional)
Instructions
1
1. Begin by pulsing the raw sunflower seeds in a food processor or blender until they are coarsely ground, resembling very coarse breadcrumbs. Depending on the size of your appliance, you may need to grind the seeds in batches. Once done, transfer the ground seeds to a large mixing bowl.
2
2. In the same food processor, add 1 cup of cooked quinoa, seasoning (Herbamare or tamari), chopped parsley, and any other desired herbs or spices. Pulse a few times, adding a splash of water as needed, until a chunky paste forms but retains some whole quinoa grains. Transfer this quinoa mixture to the bowl with ground sunflower seeds.
3
3. Using a spatula or your hands, knead the sunflower seed and quinoa mixture together. Incorporate the remaining 1/4 cup of whole quinoa grain until everything is well combined. The mixture should feel slightly moist and sticky, but manageable.
4
4. Divide the mixture into 4-6 portions and shape each into a patty or ball. For more variety, you could also create smaller balls for appetizers.
5
5. Choose your cooking method: For a quick meal, you can enjoy the patties as is. For enhanced flavor and texture:
6
- Option 1 (Baking Method): Preheat the oven to 350°F (175°C). Line a baking sheet with parchment paper. Bake the patties for about 15-20 minutes until they are warm and golden, flipping halfway through to ensure even cooking.
7
- Option 2 (Pan-Frying Method): Heat a tablespoon of sunflower oil in a frying pan over medium heat. Fry the patties until they are warmed through and golden brown on each side, about 3-4 minutes per side.
8
6. Serve your veggie burgers on gluten-free bread with your favorite toppings, or on their own with a flavorful dip, or as hors d'oeuvres at your next gathering.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What are the main ingredients in these savory veggie burgers?
The primary ingredients are raw sunflower seeds and cooked red quinoa, combined with fresh parsley and seasonings.
Are these Savory Quinoa and Sunflower Seed Veggie Burgers gluten-free?
Yes, these burgers are gluten-free, making them suitable for those with gluten sensitivities or Celiac disease.
Is this recipe vegan-friendly?
Yes, the recipe is 100% plant-based and vegan, as it contains no animal products.
What type of quinoa is recommended for this recipe?
Red quinoa is specifically recommended because it adds a vibrant color and a delightful texture to the patties.
How should I prepare the sunflower seeds?
The raw sunflower seeds should be pulsed in a food processor until they are coarsely ground, resembling coarse breadcrumbs.
Can I add other vegetables to the burger mixture?
Yes, you can customize the burgers by adding grated carrots, finely diced onions, or bell peppers for extra sweetness and crunch.
What is the best way to cook these veggie burgers?
You can either bake them at 350°F (175°C) for 15-20 minutes or pan-fry them in sunflower oil for 3-4 minutes per side.
How many burgers does this recipe make?
This recipe typically makes 4 to 6 burger patties, depending on the size you shape them.
Do I need to cook the quinoa before starting the recipe?
Yes, the recipe requires 1 1/4 cups of cooked and cooled red quinoa.
What can I use instead of salt for seasoning?
You can use Herbamare or tamari as a seasoning alternative to traditional salt.
Can these be served as appetizers instead of full burgers?
Absolutely. You can shape the mixture into smaller balls or 'truffles' to serve as hors d'oeuvres at a gathering.
What is the purpose of adding a splash of water during processing?
Water is added while pulsing the quinoa and herbs to help form a chunky paste that holds together properly.
What is the texture of the finished burger?
The ground sunflower seeds provide a satisfying bite while the red quinoa adds a distinct, pleasant texture.
Do these burgers require flipping if they are baked?
Yes, it is recommended to flip the patties halfway through the baking time to ensure they cook evenly and turn golden on both sides.
How do I know if the mixture is the right consistency?
The mixture should feel slightly moist and sticky but remain manageable enough to shape into patties or balls.
What kind of oil should I use for pan-frying?
Sunflower oil is recommended for pan-frying these patties over medium heat.
Are these burgers a good source of protein?
Yes, thanks to the quinoa and sunflower seeds, these burgers are packed with plant-based protein and fiber.
Can I eat these patties without cooking them?
Yes, the instructions state that for a quick meal, you can enjoy the patties as is without further heating.
What toppings go well with these burgers?
They go well with standard burger toppings on gluten-free bread or can be served with a flavorful dip.
How should I prep the baking sheet?
Line your baking sheet with parchment paper to prevent the patties from sticking and to ensure easy cleanup.
Is there a specific way to mix the whole quinoa with the paste?
After creating a paste with part of the quinoa, you should knead in the remaining 1/4 cup of whole quinoa grains by hand or with a spatula.
What seasoning is used for a savory flavor?
The recipe calls for seasoning salt or tamari, dried onion flakes, and fresh parsley to create a savory profile.
Can I use a blender if I don't have a food processor?
Yes, a blender can be used to grind the sunflower seeds and create the quinoa paste if a food processor is unavailable.
Are these burgers considered healthy?
Yes, they are described as a wholesome and nutritious option rich in essential nutrients and fiber.
How long does pan-frying take per side?
It takes approximately 3 to 4 minutes per side until the patties are warmed through and golden brown.
Can I use dried parsley instead of fresh?
The recipe specifies fresh parsley for a burst of flavor, but dried herbs can be used as an optional addition to taste.
Does the recipe contain any sugar?
No, there is no added sugar in this savory burger recipe.
How finely should the parsley be chopped?
The parsley should be finely chopped before being added to the food processor.
What is the recommended oven temperature for baking?
The recommended temperature is 350°F or 175°C.
Can I add spicy ingredients to this recipe?
Yes, you can customize the flavor by adding various herbs and spices of your choice to the mixture.