Sunday, February 17, 2013

Vegan Roasted Sweet Potato Quinoa and Black Bean Burgers with Parsnip Fries #SundaySupper #healthyluxemeals

Shrimp Skewers from Fish Enterprise, everything from Skandi Smorgasbord, Dad's Cheeseburgers on the Grill, and Milk from the 7-Eleven

Funny how when I think of Sundays growing up, it pretty much revolves around food.  Really good food. And the milk?  To this day I'm still not sure how we always ran out of milk on Sunday.  Mom, my brother and I, sitting in the car on the way home from church while Pop ran inside the 7-Eleven to get milk.  I don't even like milk.

 And, this Sunday, I'm even more excited about food and family time because I'll be sharing it with people all over the country... and around the world!  Sunday Supper is a beautiful movement started by Family Foodie to encourage families to gather around the table for meals. And each week we'll be sharing recipes and stories based on a theme. How cool is that? This week's Sunday Supper has gone Skinny! But don't worry, it's not about diet food, just favorite recipes made a bit healthier.


When I was 25, I decided to go Vegan.  I was living in Santa Barbara at the time, so even back then, grains, fresh fruits and vegetables, and tofu were accessible. But I felt horrible!  I gained weight, I was tired all the time, and my tongue itched.  Turned out I was allergic to soy, nuts and several fruits and vegetables.  I couldn't even drink tea.

So, back came the meat, but with it came a new understanding of food, and a taste for foods I would have never given a chance to before, like quinoa.  Plus an appreciation for the fact that every meal doesn't need to include meat to leave you feeling satisfied.



Quinoa is actually a seed, and what is often called a complete protein, having 8 essential amino acids.  It's low calorie, cooks up like rice, and is a great filler for veggie burgers.  And while I'm not the biggest fan of some, this veggie burger is full of unique and sophisticated flavors thanks to the roasted sweet potatoes and onions.  Plus a bit of a kick from the crushed red pepper.  It can be eaten on a bun, in a pita, or for a less bready meal serve it solo with my corn salsa on top.  I prefer to soak my quinoa overnight before I cook it, as it gives a softer texture.

And don't forget the fries!  No burger is complete without fries, and once you go parsnips you'll never go back.



Sad to say, I've only recently discovered parsnips, and they've become a family favorite.  Parsnips, where have you been all my life? Parsnips are similar to carrots, but offer a sweeter, more mellow flavor, especially when roasted.  Just make sure and cut out the long "woody" center, (similar to how you'd cut an apple around it's core) especially in the larger ones.  Parsnips can be cut long into fries and roasted, chunked and cooked in soups or alongside your carrots and potatoes with a roast.  They can even be grated to use as a replacement for carrots in cakes or muffins. 

Vegan Roasted Sweet Potato Quinoa and Black Bean Burgers

2 large sweet potatoes
1 sweet yellow onion
1/2 c. cooked quinoa
6 Tblsp. rolled oats (for gluten free, check out quinoa flakes, or gluten free oats if can be tolerated)
15oz can black beans
1 tsp. dried thyme
Sprinkle of crushed red pepper
Olive Oil
Kosher Salt & Pepper

Cut potatoes into 1” cubes, and slice onion into thin half moons. 

Place on baking sheet w/rim and drizzle with olive oil, then salt and pepper.  Roast at 400 degrees for about 30 min. until nicely browned and soft.

While veggies are cooking, cook the quinoa according to package directions to yield ½ c. (I soak mine overnight). Drain and rinse black beans, and place in large mixing bowl. With a fork, mash about ½ of the beans and season with salt, pepper and 1 tsp. thyme (leave the rest whole for texture). Add in cooked quinoa and roasted onion. And using your fork, mash the roasted sweet potatoes (keeping some small chunks).

In a mini food-processor, blend the oats until about ½ way to a flour consistency. Add into rest of ingredients and gently fold until blended. Salt & pepper to taste.

Form into 7 patties, and bake on a cookie sheet lined with parchment paper at 375 degrees for 30 minutes, flipping sides half way in.

Roasted Parsnips

For the parsnips, simply cut up as desired and place on a rimmed cookie sheet.  Drizzle with olive oil and sprinkle with sea salt.  Roast at 400 degrees for about 30 minutes or until nicely browned, flipping once to brown both sides.

*Note: These recipes were inspired by Veganomicon (my favorite vegan cookbook) and Post Punk Kitchen.  Isa not only showed me that Vegan cooking can be flavorful, but her beautifully combined flavors inspire creativity in all types of cuisine. 



Want more healthy and lighter recipes? You are in luck! Look at what the talented Sunday Supper bloggers are bringing to the table:

Sizzling Skinny Appetizers & Soups
Healthy Skinny Mains & Sides
Guilt Free Skinny Desserts & Snacks
Wine Pairing Recommendations for Skinny Sunday Supper by ENOFYLZ Wine Blog


31 comments:

  1. Wonderful burger Diana! I´ll never give up meat, but nowadays eating healthy is very satisfying. Have a great day!

    ReplyDelete
    Replies
    1. Thanks Paula! It's been fun getting to know you more through #SundaySupper!

      Delete
  2. First of all, they're so pretty I know I wouldn't be able to resist. And second, I ADORE parsnips, they're natural sweetness is pretty addictive. Delicious meal!

    ReplyDelete
    Replies
    1. Thank you so much Heather! I hope you enjoy, and yes, already craving more parsnips ;-)

      Delete
  3. Your burger looks awesome! I love that you used parsnips! I swear they don't get used enough. Thanks for sharing!!

    ReplyDelete
    Replies
    1. I agree, I adore parsnips- they're even fun to say ;-) Thanks so much Shannon, and hope you enjoy!

      Delete
  4. I'm always looking for more vegan options. This is a great pairing and I bet taste fantastic. Thanks.

    ReplyDelete
    Replies
    1. Thanks Chris! The cool thing about this recipe is you could change out the types of beans, roasted veggies and even herbs/spices to fit your tastes! Hope you enjoy it, and thanks ;-)

      Delete
  5. I tried parsnip "frites" once and I think I cut them too small for the roasting time. They were a bit toasty! You've encouraged me to try again. Love the addition of sweet potatoes to your burger.

    ReplyDelete
    Replies
    1. I'm so glad Shelby! Let me know how they turn out ;-)

      Delete
  6. I could never give up meat. I'm a carnivore through and through. However, I do enjoy quinoa and parsnips very much. Just serve them on the side with a steak. :-)

    ReplyDelete
    Replies
    1. LOL! I also love a good steak! ;-) Thanks Renee!

      Delete
  7. This comment has been removed by the author.

    ReplyDelete
  8. What a great recipe! This is amazing, great job and welcome to #SundaySupper!

    ReplyDelete
    Replies
    1. Thanks so much Megan!!! I'm so excited to be part of #SundaySupper... what a great group of people ;-)

      Delete
  9. I just made these tonight! Wonderful flavor AND texture..I'll be making these again! Thanks for sharing and welcome to #SupperSunday!

    ReplyDelete
    Replies
    1. That is AWESOME Martin! So glad you enjoyed them ;-)

      Delete
  10. Oh...and it would pair nicely with a glass of Rosé too!

    ReplyDelete
  11. I have been meaning to try making a veggie burger at home for a while now. This one sounds delicious and I like the idea of parsnip fries.

    ReplyDelete
    Replies
    1. Thanks Lane... this one is super simple, yet hearty! I think you'll love the parsnip fries too. Enjoy! ;-)

      Delete
  12. Oh wow this looks amazing. I make parsnip fries as well, we love them even better then regular fries.

    ReplyDelete
    Replies
    1. Thank you so much, Laura! And I agree, I don't even crave regular fries anymore!

      Delete
  13. Replies
    1. Thanks Alice! I have a few Vegan friends, so it's nice to have a few go-to dishes when I entertain ;-) Enjoy!!!

      Delete
  14. I love quinoa and I never thought to fill my fries craving with parsnips instead! this is perfect! I love it!

    ReplyDelete
    Replies
    1. Hi! Thanks for reading CrispyBitsnBurntEnds (what a cute name!!!) Hope you enjoy them ;-)

      Delete
  15. I'm always looking for vegetarian options and I'm so glad you shared these gorgeous burgers! I love that you used sweet potatoes, one of my favourite foods. I just recently discovered quinoa and I adore it. I've never had parsnips before - I should make your fries and give them a try!

    ReplyDelete
    Replies
    1. That is fantastic, Nancy! And thank you so much! Let me know how the parsnips come out- I think you'll really like them! ;-)

      Delete
  16. Thank you for superb ingredient. Freezing lasted therefore attained fabulous: -)
    Excellent blog page utilizing treat excellent recipes ourselves if you're involved. I have a blog with cake recipes myself if you are interested. You can find it at http://recipes-for-food.com/

    ReplyDelete
  17. Hi Pia! So, you froze these and they still came out great? That would be so cool- never tried. And thanks for your blog link. I'll check it out... thanks for stopping by ;-)

    ReplyDelete

Thank you for taking the time to comment! It always brings a smile...

Related Posts Plugin for WordPress, Blogger...