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Quinoa and Roasted Vegetable Burgers (Main)

 

Quinoa has been called the supergrain of the future because of its complete protein profile and nutrient density. It contains almost twice as much fiber as most other grains, and is rich in magnesium, iron and vitamin B2, which improves energy metabolism within brain and muscle cells.
40

Yield

10

servings

Prep

30

min

Cook

45

min

Ready

80

min

Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber, Low Sodium
 

Ingredients

Roasted vegetables:
1 cup pumpkin
Japanese, peeled and cubed?
1 cup sweet potatoes, or yams
peeled and cubed
1 large onions
diced
1 large sweet red bell peppers
red bell pepper, seeded and diced
*
1 medium zucchini
diced
1 cup mushrooms, button
or chestnut, shiitake mushrooms, stemmed and quartered ?
1 each eggplant
cubed
*
2 tablespoons coconut oil
*
1 x sea salt
*
1 x black pepper
ground
*
1 each rosemary sprigs
finely chopped?
*
4 each thyme sprigs
leaves removed
*
1 bunch parsley leaves
fresh, finely chopped
Quinoa patty:
1 cup quinoa
cooked, (preferably mix of white and black)
1 cup brown rice
cooked
*
½ cup basil
leaves, shredded
*
½ cup parsley leaves
fresh, finely chopped
¼ cup chives
finely chopped?
*
1 x sea salt
*
1 x black pepper
ground
*
¼ cup sunflower seeds
¼ cup pepitas (pumpkin seeds)
¼ cup sesame seeds
preferably white
1 tablespoon cumin seeds
black

Directions

For the roasted vegetables:

Preheat the oven to 180°C.

In a large bowl, toss the vegetables with the herbs and oil until they are well coated. Season with salt and pepper.

Arrange the vegetables in a single layer on a baking sheet or large roasting dish and bake until they are caramelized and tender, about 25 minutes.

For the quinoa patty:

Combine the cooked quinoa and brown rice in a large bowl.

Add the fresh basil, parsley and chives.

Add the roasted vegetables to the quinoa mixture and blend the ingredients with your hands, slightly mashing them to make the binding for the grains.

Season with salt and pepper.

Form the mixture into patties of a size you prefer. Generally, a patty of 180g is sufficient for a meal.

Combine the sunflower, pumpkin, sesame and cumin seeds in a small plate.

Gently but firmly coat each side of each patty in the seed mixture.

Serve the patties cold or at room temperature.

You can also heat them in a 150°C oven for 20 minutes.

Serve with sliced avocado and fresh tomato between large lettuce leaves.

Notes: This mixture is a bit crumbly on its own, so if you'd like a firmer patty, add ½ cup of chickpea (besan) flour and ½ cup water to the mix before shaping into balls.

Chickpea flour is a great binding agent, perfect for patties and fritters.

Notes: Recipe courtesy of begoodorganics. com. Photo credit: begoodorganics. com

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 130g (4.6 oz)
Amount per Serving
Calories 15630% of calories from fat
 % Daily Value *
Total Fat 5g 8%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 88mg 4%
Total Carbohydrate 8g 8%
Dietary Fiber 4g 18%
Sugars g
Protein 11g
Vitamin A 169% Vitamin C 36%
Calcium 9% Iron 23%
* based on a 2,000 calorie diet How is this calculated?

 

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