Crispy Quinoa Burger

These crispy quinoa burgers are a deliciously healthy alternative to traditional burgers, packed with protein and flavor. Topped with fresh veggies and your favorite sauce, they make for a satisfying meal that’s both nutritious and filling.

Ingredients

• Quinoa - 100 grams
• Water - 250 mL
• Black beans - 100 grams, canned and rinsed
• Carrot - 1 medium, grated
• Red bell pepper - 1/2, finely chopped
• Green onion - 2 stalks, sliced
• Garlic - 2 cloves, minced
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Egg - 1 large
• Whole wheat breadcrumbs - 50 grams
• Olive oil - 2 tablespoons
• Lettuce leaves - 2, for serving
• Tomato - 1, sliced, for serving
• Avocado - 1/2, sliced, for serving
• Whole grain burger buns - 2, for serving

Steps

1. Rinse the quinoa under cold water, then combine it with water in a saucepan. Bring to a boil, reduce heat to low, cover, and simmer for about 15 minutes or until the water is absorbed and quinoa is fluffy.
2. In a large bowl, mash the black beans with a fork until mostly smooth, leaving some chunks for texture.
3. Add the cooked quinoa, grated carrot, chopped red bell pepper, green onion, minced garlic, cumin, paprika, salt, and black pepper to the mashed beans. Mix well.
4. Beat the egg in a small bowl and add it to the mixture along with the breadcrumbs. Stir until everything is well combined.
5. Form the mixture into 2 equal-sized burger patties.
6. Heat olive oil in a non-stick skillet over medium heat. Cook the patties for about 4-5 minutes on each side, or until golden brown and crispy.
7. To assemble, place each quinoa burger on a whole grain bun, topped with lettuce, tomato slices, and avocado. Serve immediately.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 55 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 186 mg
• Total Fat: 16 g
• Saturated Fat: 2 g
• Unsaturated Fat: 14 g
• Water: 0.25 L

Health Benefits

• High in protein and fiber, promoting satiety and muscle health.
• Rich in vitamins and minerals from vegetables, supporting overall well-being.

Tags