My husband and I are not vegetarian, contrary to popular belief. However, we do love a good vegetarian meal. In fact, we make sure we have a meat-free meal at least once a week. This way, we get to incorporate the high-in fiber plant-based proteins such as legumes, chickpeas and beans, and we give our inflammatory and detoxification system a bit of a break from all the animal-based proteins and the fats they contain.

There is a rise in plant-based ready-made meals all around the world, and while having more of a plant-slant when it comes to your dietary intake can be healthier, one has got to wonder whether the readymade plant-based alternatives found in the shops are healthier with all the additives and stabilizers added to them.

These veggie burgers are great for the whole family-including toddlers (just leave out the salt and hot stuff) 

It is for this reason that I like to prepare my own plant-based alternatives, and it’s a bonus when they are easy to make- as some of them can be quite time-consuming.

Quinoa is a grain that is not only gluten-free, but high in fibre, minerals, B vitamins and is a good source of protein.

Onion and garlic offer a great amount of flavor and act as prebiotics, feeding your healthy gut bacteria. They also have the bioactive ingredient quercetin, which ‘switches on’ your antioxidant genes in your body.

Red kidney beans are your source of protein in this dish. They are high in fiber and also act as good prebiotic keeping the gut healthy. They contain many bioactive ingredients which act as antioxidants. They also contain folate, iron, copper, manganese and potassium.

Ingredients 
(makes 10 small patties)

1 cup cooked quinoa
1 cup cooked red kidney beans (can use 1 tin)
½ red onion, chopped
1 clove garlic, minced
2 teaspoons cumin
1 teaspoon cinnamon
1 handful fresh baby spinach
1 handful fresh coriander
2 tablespoon coconut/olive oil plus a bit extra for rolling
Salt
¾ teaspoon sriracha sauce (optional) 

Method

1 Heat the oven to 180^oc
2 In a small sauce bring the quinoa and 1 cup of water to the boil. Once it has come to the boil, reduce the heat and leave to simmer for 15 minutes.
3 Chop the onion finely and grate the garlic. Place the olive oil on a medium-heated non-stick pan and add the onion and garlic to sauté for 4-5 minutes.
4 In a bowl add the quinoa, sautéed onion and garlic, cumin, cinnamon, baby spinach, coriander and 1/2 tablespoon olive oil. Using a stick blender or food processor, blend the mixture until it forms a semi smooth consistency – you don’t want it to be completely smooth. Add salt to taste.
5 Add the kidney beans once the rest of the ingredients have been blended, and pulse the blender/processor so that the mixture isnt to soft
6 Brush some olive oil onto a baking tray as well as your hands. Gently roll the mixture into palm size patties, then place them on a baking tray.
7 Bake the patties for 25-30 minutes, turning them halfway. Be gentle when you turn them as they are naturally softer inside than normal patties.
8 Serve with a tomato sauce, salsa or relish.

Tip: If you find the patties to soft when rolling, it is an option to add a few tabelspoons of flour. They will bake and form without it, but a bit of flour may help you out. Once they have been baked and refrigerated they do firm up slightly 

Nourish yourself to the sunrise.

Cooked with love,
Sunrise by HM

Nourished yet? Comment on what I should write about next? 

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