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!
(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
- 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.
- Mash the ingredients together until a cohesive mixture is formed.
- Add the chickpea flour and nutritional yeast, stirring until evenly distributed.
- 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.
- 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.
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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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!