Baked veggie burgers can be quite addictive! They don't take long to prepare and can be customized to include seasonal vegetables and local grains. Quinoa and oats keep this veggie patty together while sharing their nutritional benefits, including fiber and essential amino acids for healthy muscle mass. Beans' richness in arginine and silicic acid makes them a great tool for maintaining proper digestion, kidney function, and blood sugar levels. Maize's phytosterols, on the other hand, have been found to lower bad cholesterol, thus protecting the heart.
- Bring a pot of water to a boil. Add the quinoa and bring to a boil again. Then put the lid on, lower the heat, and let it simmer until all the water is absorbed and the quinoa grains have puffed up.(15 minutes)
- In another pot, saute the onions and garlic until translucent.(4 minutes)
- When quinoa is ready, make sure there is no liquid left in the pot before transfering it to a large bowl along with the sauteed onions.(1 minute)
- Add the oats, beans, maize, egg, and all of the spices to the same bowl. Mix well to combine. The mass should hold form when pressed.(2 minutes)
- Divide the mixture and shape it with your hands into four patties, each one roughly the size of a burger bun.(3 minutes)
- Place the patties on a baking sheet lined with parchment paper. Bake at 400°F (200°C) for 20 minutes, gently flipping them half way through.(20 minutes)
- To assemble the burgers, cut all of the buns in half. Place a slice of tomato on the bottom half, then the veggie burger, followed by fresh onion slices and lettuce. Top the burger with the remaining bun halves.(4 minutes)
- Serve right away and enjoy!