Quinoa Burgers
I tried this recipe for the first time Friday, March 27. I will change it up a little the next time, adding some onion and cayenne or red pepper flakes for a little bit of zip!
Nutrition Data Per Serving, 42g:123 cal, 18g carb, 4g fat, 196mg sodium, 3g fiber, 5g protein, low Cholesterol, good source Folate, Manganese. Estimated glycemic load 9
Ingredients:
- 2 tsp olive oil
- 1/4 cup finely chopped celery
- 1/4 cup finely chopped carrot
- 1/4 cup finely chopped sweet red pepper
- 1/4 cup fresh parsley leaves
- 1/2 tsp dried thyme leaf
- 1/2 tsp gr cumin seed
- 1 tsp gr coriander seed
- 1/2 tsp paprika
- 1/2 tsp garlic powder
- 1 3/4 cups cooked quinoa
- 1 cup cooked chickpeas
- 4 Tbsp flour*
- 1 tsp soy sauce OR Bragg’s Liquid Aminos*
- *Gluten Free Options: Use chickpea flour or other gluten free flour, and wheat free soy sauce
- 1 – 2 Tbsp tahini
- 1/2 tsp salt or to taste
- 1/2 tsp fresh ground black pepper or to taste
Directions:
- Heat oil in a frying pan on medium
- Saute veggies 5 minutes
- Add parsley, thyme, cumin, coriander, paprika and garlic powder. Stir for 1 minute.
- Reserve 1/2 cup quinoa and 1/2 cup chickpeas
- Add the veggies & spice, the rest of the quinoa & chickpeas, and the flour to a food processor and pulse until combined. Process just until the mixture clumps together. Don’t overmix.
- In a separate bowl, mash the remaining quinoa and chickpeas together
- Add the contents of the food processor, along with tahini, soy sauce, salt & pepper as needed
- If the mixture is too dry to form patties, add a bit of water or bean cooking liquid, or more tahini
- If you have time, chill the mixture for an hour or so before forming into patties
- Divide burger mix into 8 equal portions and form into 3 inch patties
- Fry in a little oil on medium heat, 5 – 10 minutes each side, until browned and firm
- To freeze uncooked, place the patties between sheets of wax paper on a baking sheet and freeze. Wrap individually, and store in a freezer bag or plastic container. Bake or fry as needed – they don’t need to thaw first