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Vegan Quinoa Muffin Tin Burgers {oil-free, GF}


  • Author: Camilla
  • Prep Time: 10 mins
  • Cook Time: 30 mins
  • Total Time: 40 mins
  • Yield: 12 mini burgers 1x
  • Diet: Vegan

Description

My vegan quinoa muffin tin burgers are just what you need for a savory snack, packed lunch, or quick dinner (sliders!). They are oil-free, gluten-free, and only 91 calories each.


Ingredients

Scale
  • 1/3 cup water
  • 2 tablespoons ground flaxseed meal
  • 2 to 3 cloves garlic, minced ( or 1 and 1/2 teaspoons garlic powder)
  • 2 teaspoons dried dill
  • 1 15-ounce can white beans (I used cannellini beans), drained and rinsed
  • 1 cup packed fresh flat-leaf parsley leaves
  • 1/2 cup rolled oats, ground into a fine flour
  • 1 and 1/2 cups cooked, cooled quinoa (made from 1/2 cup dry quinoa)
  • 1/2 cup chopped roasted red bell peppers (from a jar)
  • fine sea salt and freshly cracked black pepper to taste

Instructions

  1. Preheat oven to 375F. Grease or spray all 12 cups of a standard muffin tin.
  2. In a small bowl or cup, combine the water, flaxseed meal, garlic, and dill; let stand at least 5 minutes to thicken.
  3. In a large bowl, mash the beans with a fork. Mix in the flax mixture, parsley and oat flour until blended, then stir in the quinoa and red peppers. Season to taste with salt and pepper.
  4. Portion burger mixture evenly (about 1/3-1/2 cup each), shaping into a loose patty; press into prepared cups.
  5. Bake in the preheated oven for 25 to 30 minutes until deep golden brown and set at the centers. Let cool in tins on wire rack for at least 5 minutes before removing. Serve warm or room temperature.

Notes

Chia in Place of Flax: 2 tablespoons of chia seeds, ground, can be used in place of the flaxseed meal.

Storage: Store in an airtight container in the refrigerator for 5 days or freeze for up to 3 months. These will keep well at room temperature for several hours (e.g., packed in a lunch bag).

Quinoa: To make the cooked quinoa, bring 1/2 cup quinoa and 1 cup water to a boil over medium-high heat. Reduce the heat, cover, and simmer for 15 minutes. Remove from heat and let stand for 5 to 10 minutes. Remove the lid, fluff the quinoa with a fork, and allow to cool slightly.

  • Category: Lunch
  • Method: Baking
  • Cuisine: American

Nutrition

  • Serving Size: 1 mini-burger
  • Calories: 91
  • Sugar: 0.6 g
  • Sodium: 103 mg
  • Fat: 1.2 g
  • Saturated Fat: 0 g
  • Carbohydrates: 15.5 g
  • Fiber: 3.4 g
  • Protein: 4.8 g
  • Cholesterol: 0 mg

Keywords: vegan quinoa burgers, muffin tin, muffin tin burgers, quinoa, oil-free, gluten-free, egg-free, dairy-free, low calories, savory protein snack

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