- **Barbecue Soy Burgers Beans and Grains Ingredients**
- Soy Protein Crumbles: High-protein base for the burger patty, perfect for plant-based diets.
- Lentils: Rich in fiber and protein, adding a hearty texture to the burgers.
- Chickpeas: Provides moisture and a subtle nutty flavor, essential for burger binding.
- Quinoa: A gluten-free grain with high protein content, contributing to the patty's structure.
- Brown Rice: Adds natural sweetness and complements the other ingredients well.
- Black Beans: Packed with fiber and protein, enhancing the filling's density and flavor.
- Vegetable Oil: Used for cooking and adding a smooth texture.
- Soy Sauce: Enhances umami flavors, making it an ideal BBQ marinade ingredient.
- Garlic Powder: Adds a mild, savory aroma to complement other spices.
- Onion Powder: Provides a sweet onion taste without actual onions.
- Cumin: A key spice for giving a smoky flavor reminiscent of traditional barbecued foods.
- Paprika: Adds color and a slightly sweet heat that pairs well with barbecue sauces.
- Salt: Essential for bringing out the flavors in your burgers.
- Black Pepper: Enhances overall taste and aroma, making each bite more flavorful.
*Note: Adjust quantities as per your recipe or preference.*
Steps
### How to Make Delicious Barbecue Soy Burgers with Beans and Grains
Barbecue soy burgers are a fantastic plant-based option that can be enjoyed by everyone. This recipe combines the richness of beans and grains with the savory flavor of soy to create a hearty, satisfying meal perfect for outdoor barbecues or any casual gathering.
#### Ingredients:
- 1 cup cooked black beans
- 1/2 cup cooked quinoa
- 1/2 cup corn kernels (fresh or frozen)
- 1/4 cup chopped onion
- 2 tablespoons soy sauce
- 1 tablespoon olive oil
- 1 teaspoon smoked paprika
- Salt and pepper, to taste
- Optional: 50g tempeh, crumbled
#### Equipment:
- Large mixing bowl
- Small pan or skillet
- Grill or grill pan
### Step-by-Step Instructions:
#### Preparation:
1. **Cook the Beans and Quinoa**: Start by cooking your black beans and quinoa according to package instructions.
2. **Prepare Other Ingredients**: While the grains are cooking, chop the onion into small pieces.
#### Mix the Mixture:
3. **Mix Soy Sauce with Soy Tempeh (Optional)**: If you're using crumbled tempeh, mix it in a bowl with soy sauce until well coated.
4. **Combine All Ingredients**: In your large mixing bowl, combine the cooked beans and quinoa, the smoky flavor of smoked paprika, salt, pepper, chopped onion, and any remaining soy sauce from the tempeh mixture. Stir gently to ensure everything is evenly distributed.
#### Forming Patties:
5. **Form Patties**: Use your hands to shape the mixture into patties about 3 inches in diameter. You should get approximately 8-10 burgers.
6. **Chill (Optional)**: If you want to chill them for a firmer texture, place the patties on a baking sheet and refrigerate for about 20 minutes.
#### Cooking:
7. **Preheat Your Grill**: Heat your grill or grill pan over medium heat.
8. **Grill the Patties**: Carefully place the soy burgers onto the grill. Cook each side until lightly browned and heated through, about 3-4 minutes per side.
### Tips for Perfect Grilling:
- **Oil the Grate**: To prevent sticking, lightly oil the grill grate before placing the patties.
- **Adjust Heat as Needed**: If you notice that your burgers are browning too quickly on one side, adjust the heat or move them to a cooler part of the grill.
### Serving Suggestion:
Serve your barbecue soy burgers with your favorite condiments such as ketchup, mustard, or aioli. You can also pair them with a fresh salad or some corn on the cob for a complete meal.
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