Recipe: Black Bean Quinoa Burgers (vegan, Instant Pot)

BLACK BEAN QUINOA BURGERS
gluten-free, soy-free, no-added oil option*

"Every vegan needs a quick and easy bean burger in his or her repertoire. For this one you toss the long cooking ingredients into your pressure cooker, then mix the spices and flaxseed in. I like to freeze at least half of these for an impromptu dinner party another night."



SAUTE INGREDIENTS:
1 tbsp (15 ml) oil (or *dry saute or add a little water/vegetable broth)
1/2 cup (80 g) chopped onion
8 cloves garlic, minced
PRESSURE COOKER INGREDIENTS:
1 cup (184 g) dried unsoaked black beans or pinto beans
1/2 cup (85 g) quinoa, rinsed well
1/2 cup (79 g) brown rice
4 cups (946 ml) water
PATTY INGREDIENTS:
1/2 cup (90 g) ground flaxseed
1 tbsp (2 g) dried marjoram
2 tsp (12 g) salt (or to taste if you are limiting your intake)
2 tsp (4 g) smoked paprika
1 tsp ground black pepper
1 tsp dried thyme

For the saute, use the saute setting over normal, or medium heat, and heat the oil or broth. Add the onion and saute until transparent, 5 minutes. Then add the garlic and saute a minute more.

For the pressure cooker, add the black beans, quinoa, rice and water to the onion mixture and stir to combine. Put the lid on and make sure the steam release handle is set to sealing, or closed; cook on high pressure for 34 minutes.

Carefully move the pressure valve and release the pressure manually.

Preheat your oven to 350 degrees F (180C, or gas mark 4) and prepare 2 baking sheets with parchment paper.

For the patties, mash the beans in the pot, then mix in the ground flaxseed, marjoram, salt, paprika, pepper and thyme. If the mix is too loose, turn on the saute function and cook uncovered until the extra water evaporates.

Divide the mixture into 12 portions (about a heaping 1/3 cup [80 g] each), form into patties and place on the baking sheet.

NOTE: If your mixture is still too wet to form into patties, add some brown rice or whole wheat flour 1 tablespoon (8 g) at a time until the dough is thick enough to work with.

Cook for 20 minutes on one side, then carefully flip and cook for 10-15 minutes more, or until they have firmed up.

Serve as a main course with steamed veggies on the side or on a bun with all the fixings.

Makes 12 patties

*PER SERVING: Calories 90.4, protein 3.7 g, total fat 3.3 g, carbohydrates 12.7 g, sodium 2.8 mg, fiber 3.4 g

Source: The Ultimate Vegan Cookbook for Your Instant Pot: 80 Easy and Delicious Plant-Based Recipes That You Can Make in Half the Time by Kathy Hester (Page Street Publishing; January 10, 2017)