As we embrace the second week of Wellness Month, what better way to nourish your body and tantalize your taste buds than with a delicious Cannellini Bean and Quinoa Patties recipe! Packed with plant-based goodness and an array of flavours, these patties are a delicious addition to your health-conscious journey. Fuelled by the powerhouse of cannellini beans, quinoa, and an array of fresh vegetables and spices, this recipe not only caters with a demanding palate but it also aligns with the commitment to a healthier lifestyle.

Embark on a culinary adventure to explore the nutrition and flavour of these patties, perfect for both vegans and vegetarians seeking a protein-rich and satisfying dish. Let’s go deep into the goodness of cannellini beans, the hearty texture of quinoa, and the variety of spices that come together to create a plateful of wellness!

Ingredients

(Makes 8-10 patties)

  • 2 cans cannellini beans, drained and rinsed
  • 1 cup cooked quinoa
  • 1/2 cup finely chopped red capscium
  • 1/2 cup finely chopped shallots
  • 2 cloves garlic, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon chilli powder (adjust to taste)
  • 1/4 cup chickpea flour (besan flour)
  • 1/4 cup nutritional yeast
  • Salt and black pepper to taste
  • Olive oil

Method

  1. In a large mixing bowl, combine the cannellini beans, cooked quinoa, chopped capsicum, shallots, minced garlic, ground cumin, smoked paprika, chili powder, salt and black pepper.
  2. Mash the ingredients together until a cohesive mixture is formed.
  3. Add the chickpea flour and nutritional yeast, stirring until evenly distributed.
  4. Form the mixture into patties, add olive oil to a frying pan and cook until golden brown on each side.

Serve the patties with a side salad or veggies, or in a bun or sandwich with your favourite burger toppings.

Pro Tips

  • Customize spice levels to your preference by adjusting the chilli powder.
  • Experiment with different burger toppings like fresh avocado, crisp lettuce, juicy tomato, or vegan mayo for added variety.
  • If the mixture is too wet, incorporate more chickpea flour for the desired patty consistency.

Health benefits

Cannellini beans are a nutritional powerhouse, offering high protein and fiber for satiety and digestive health. Paired with quinoa, these patties become a complete protein source supporting muscle repair and overall bodily functions. The addition of red capsicum and shallots introduces vitamins and antioxidants, enhancing immune-boosting properties. Chickpea flour contributes to fiber content, promoting gut health and overall well-being.

Cannellini Beans:

  • Protein Source: Rich in plant-based protein, aiding in muscle repair and maintenance.
  • Fibre Content: High fibre content supports digestive health, promotes a feeling of fullness, and helps regulate blood sugar levels.
  • Nutrient Density: Packed with vitamins and minerals, including iron, magnesium, and folate, contributing to overall well-being.

Quinoa:

  • Complete Protein: Quinoa is a complete protein, containing all nine essential amino acids vital for various bodily functions.
  • Rich in Nutrients: A good source of essential minerals such as manganese, magnesium, and phosphorus, supporting bone health and metabolism.
  • Antioxidant Properties: Contains antioxidants, which help combat oxidative stress and inflammation in the body.

Red Capsicum:

  • Vitamin C Boost: A potent source of vitamin C, supporting immune function and collagen synthesis for skin health.
  • Antioxidant Rich: Packed with antioxidants, including beta-carotene, promoting overall health and reducing the risk of chronic diseases.

Shallots:

  • Antibacterial Properties: Contain allicin, a compound with antibacterial properties that may contribute to immune support.
  • Rich in Vitamins: Provide essential vitamins, including vitamin K and vitamin C, contributing to bone health and immune function.

Chickpea Flour (Besan flour):

  • Gluten-Free Alternative: Suitable for those with gluten sensitivity, chickpea flour offers a gluten-free option for individuals with dietary restrictions.
  • Plant-Based Protein: A good source of plant-based protein, supporting muscle health and providing sustained energy.

Olive Oil:

  • Heart-Healthy Fats: Contains monounsaturated fats, which may contribute to heart health by reducing bad cholesterol levels.
  • Antioxidant Properties: Rich in antioxidants, olive oil helps combat oxidative stress and inflammation in the body.

Nutritional Yeast:

  • B-Vitamin Source: A source of B-vitamins, including B12, important for energy metabolism and nerve health.
  • Plant-Based Protein: Adds an extra boost of plant-based protein, aiding in muscle repair and overall protein intake.

Incorporating these nutrient-dense ingredients into Cannellini Bean and Quinoa Patties not only enhances the flavour but also contributes to a well-rounded and health-supportive meal. Enjoy the myriad benefits these ingredients offer as you embark on a wellness journey through mindful and nutritious eating!