I make these burgers whenever I have leftover quinoa, they are so easy to make and a great meatless option that still contain a lot of protein within them. I love serving them with some homemade caramelised onion, sweet potato chips and a dollop of paleo mayo!
Makes 8 large patties
- 1 can chickpeas, drained
- 1 cup Flahavan oats
- 2 teaspoons ground cumin
- 2 teaspoon ground coriander
- ½ teaspoon cayenne powder (optional)
- ½ teaspoon of Himalayan salt & black pepper
- 2 cups cooked quinoa
- 1 large carrot grated
- ½ large zucchini, grated
- 1 small onion, finely sliced
- 2 garlic cloves, crushed
- 1 free range egg
- 1 tablespoon Dijon mustard
- 1 tablespoon good quality balsamic vinegar
- Zest of 1 lemon and juice of ½ lemon
- A handful of parsley, chopped
- ¼ cup coconut flour
- Olive oil to cook
- Prepare all your ingredients before you begin.
- In a food processor add the drained can of chickpeas with the ground cumin, coriander, cayenne pepper, salt, black pepper and oats and blitz until it is a smooth paste.
- In a large mixing bowl, place the 2 cups of cooked quinoa, lemon zest and juice, carrots, zucchini, onion, garlic, mustard, balsamic vinegar, egg, parsley and coconut flour. Give it a big stir and then add in the chickpea mixture from the blender.
- Make sure all the ingredients are well combined.
- Divide the mixture into 8 equal portions and shape each portion into a patty.
- Place the patties on a piece of baking paper, cover and allow to sit in the fridge for an hour before cooking. Chilling the patties will help them hold together during the cooking process.
- Once refrigerated, remove from the fridge and place the patties in a hot saucepan with some good quality olive oil. Allow to cook on a medium to low heat for about 4 minutes each side!
- Serve on a bed of rocket with your favourite chutney and mayo!
I used to think a meal with no meat was an incomplete meal. I am sure I am not the only one who has thought or thinks this. I am by no means a vegetarian but as I get older I think it is important to have a few plant based meals a week. Eating this way has also introduced me to an array of foods I wouldn’t usually eat as well as the joys of exploring new recipes. When I plan a plant based meal I like to make sure that I have a good source of protein in it to keep me full and to ensure I am satisfied!
Outlined below are my favourite healthy alternatives to animal sources of protein –
- Lentils : Lentils are a type of legume that are packed full of protein and other nutrients making them wonderful for vegans and vegetarians. Not only are they high in protein but they also contain a large amount of fibre, iron, folate and potassium whilst being low in fat. There are many different varieties of lentils on the market which are cheap, versatile and readily available. The iron content in lentils is also very beneficial for vegetarians and vegans as it is quite common for non meat-eaters to have low iron levels. Lentils contain a whopping 17grams of protein per cup!
- Quinoa : Often called a ‘superfood’ quinoa is in fact a seed not a grain which originates from South America. Quinoa pronounced Keen-Wa is a complete source of protein containing all the essential amino acids as well as various vitamins, minerals and dietary fibre whilst being gluten free. Quinoa can be prepared much like rice and can be used in a variety of ways. I like to make quinoa salads, quinoa porridge and also find it quite useful in baking as well a substitute to rice and even pasta! Quinoa contains 11grams of protein per cup!
- Nuts and seeds – Adding nuts and seeds to anyone’s diet is going to be highly beneficial, they are all considered superfoods in my eyes. Each and every one of them has a different nutrient profile however they are all extremely nutrient dense meaning you only need a small amount to reap the benefits. The following are all extremely high in protein: pumpkin seeds, hemp seeds, chia seeds, peanuts, almonds, pistachios, flax seeds and sesame seeds – they are my top picks when it comes to protein content however cashews, walnuts and hazelnuts are also great additions to your diet.
- Tempe – I love tempeh however I only ever tend to eat it when I am back home in Bali as it originates from Indonesia. Tempeh and tofu are great sources of protein for vegetarians. They are both made from soybeans however in two very different ways. Tempe is made from fermenting the soy beans, the fermentation process of tempe adds an additional health benefit to eating them. The fermentation process increases the amount of vitamins such as riboflavin, vitamin B6, nicotinic acid (niacin), and pantothenic acid . Tempeh has an outstanding 20grams of protein per cup.
- Edamame – Beans in general are high in protein however edamame beans have a higher protein content than others. Edamame beans are a complete protein, providing all 9 essential amino acids. They are also high in vitamin C, fibre and calcium. Edamame beans contain 20 grams of protein per cup!
Try experimenting with eating plant based meals and including the above ingredients into your diet – even if it is only for one meal a week! I really hope this article has helped you realise that you don’t need to eat a meat source to get protein into your diet.
Edamame, watercress and pea greens
This nutrient dense dish can be used in a matter of ways – its lean, green and the combination of mint, wasabi and lemon provides it with a delicious flavor! You can serve it as a side to a main protein source or you could even blend it further with some natural yoghurt, garlic and have it as a creamy, zesty dip served with raw vegetable sticks or toasted Turkish bread! Another delicious way to serve these greens is to place the lot in a pan and crack a few eggs into it, place a lid on the pan and bake the eggs for a few minutes – a delicious high protein meal!
- 200 gram frozen peas
- 2oo grams frozen edamame
- 100 grams large handfuls of Watercress
- 1 Lemon zest and juice
- 2 teaspoon of wasabi paste or you could use horseradish
- Mint – large handful
- 1 tablespoon olive oil
- Salt and pepper to season
- Cook the peas and edamame bean, once cooked place all the ingredients in a blender and pulse into a fine texture.
- You may need to add some more mint or seasoning to the mixture and serve.
- So easy and so tasty, enjoy!
These guilt free protein banana choc chip muffins are a healthy alternative to your usual processed flour and sugar ladened options! Due to the whey protein content in them they really don’t need much cooking time at all, almost half the amount to your usual recipe making them super easy to whip up in a matter of minutes!
Be careful to not overcook them as they can become dry very fast!
- 1 cup almond meal
- 3/4 cup chocolate protein powder (I use neat nutrition lean chocolate whey protein)
- ¼ cup of cacao powder
- 5 teaspoon gluten free bicarbonate soda
- 1 tablespoon cinnamon
- Generous pinch salt
- 3-4 tablespoons of good quality maple syrup
- 2 whole free range eggs
- 1 egg white
- 1/3 cup extra virgin coconut oil
- 1 tbspoon vanilla extract
- 2 large bananas
- 2/3 cup cacao nibs
- Preheat oven to 160 degrees celcius
- Place all the dry ingredients into a bowl and mix through thoroughly so there are no lumps present in the mixture. You could always sieve the mixture if you feel like there are too many lumps.
- In a separate large bowl, mash the two bananas together and then add all the remaining wet ingredients to the bowl.
- Blend the wet mixture until smooth & creamy.
- Once blended through fold in the dry ingredients carefully.
- Once everything has been nicely combined, stir through most of the cacao nibs to give the mixture some crunch. Save some for decoration.
- Brush your muffin tray with coconut oil to prevent the muffins from sticking.
- Next spread the mixture evenly across your muffin tray.
- Sprinkle each muffin with the remaining cacao nibs.
- Place in the preheated oven for 15 minutes
- Remove after 15 minute and allow to cool on a rack
I like to have warm out of the oven but if you want to jazz them up a bit you could;
- top with a healthy chocolate coconut icing
- top with a homemade raw chocolate and coconut flakes
- slice in half and add a greek yoghurt, vanilla stevia mixture in the centre.
- Add a few blueberries into the mixture when stirring in the nibs
Let me know how you go with these little morsels of heaven and how you put your final touch on them!