Mushroom Quinoa Burger

This Mushroom Quinoa Burger is a hearty and flavorful alternative to traditional burgers, combining earthy mushrooms with protein-packed quinoa. It's a delightful, dairy-free option that satisfies both vegetarians and meat-lovers alike.

Ingredients

• Quinoa - 100 grams
• Mushrooms (cremini or button) - 200 grams, finely chopped
• Red onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Ground flaxseed - 1 tablespoon
• Water - 3 tablespoons (for flaxseed)
• Oats (rolled) - 50 grams
• Olive oil - 1 tablespoon
• Soy sauce - 1 tablespoon
• Smoked paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - 2 tablespoons, chopped
• Burger buns - 2 (dairy-free)
• Lettuce leaves - 2
• Tomato - 1, sliced
• Avocado - 1/2, sliced

Steps

1. Rinse the quinoa under cold water, then cook it according to package instructions until fluffy, which usually takes about 15 minutes.
2. In a large skillet, heat olive oil over medium heat. Add the finely chopped mushrooms, red onion, and minced garlic. Sauté for about 5-7 minutes until the mushrooms release their moisture and the onions are translucent.
3. In a small bowl, mix the ground flaxseed with water and let it sit for 5 minutes to form a gel-like consistency.
4. In a mixing bowl, combine the cooked quinoa, sautéed mushroom mixture, oats, flaxseed mixture, soy sauce, smoked paprika, salt, black pepper, and chopped parsley. Mix until well combined.
5. Form the mixture into two burger patties.
6. Heat the skillet again over medium heat and cook the patties for about 4-5 minutes on each side until golden brown.
7. Toast the burger buns lightly on the skillet for a minute.
8. Assemble the burgers by placing the patties on the buns, adding lettuce, tomato slices, and avocado. Serve immediately.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 45 g
• Fiber: 10 g
• Sugar: 2 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.3 L

Health Benefits

• Rich in protein and fiber from quinoa and mushrooms, promoting satiety and muscle health.
• Contains healthy fats from avocado, contributing to heart health.

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