Caponata Burger

The Caponata Burger combines the rich flavors of traditional Sicilian caponata with a hearty Greek-inspired burger, creating a unique and delightful dish. This dairy-free burger is packed with vegetables and bold spices, making it a satisfying choice for any meal.

Ingredients

• Quinoa - 100 g
• Chickpeas - 200 g (canned, drained)
• Red bell pepper - 1, diced
• Zucchini - 1, diced
• Red onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Tomato paste - 2 tablespoons
• Balsamic vinegar - 1 tablespoon
• Capers - 2 tablespoons, rinsed and chopped
• Olives (Kalamata) - 50 g, pitted and chopped
• Dried oregano - 1 teaspoon
• Olive oil - 2 tablespoons
• Salt - 1 teaspoon
• Black pepper - to taste
• Whole wheat burger buns - 2
• Fresh basil - for garnish

Steps

1. Rinse the quinoa under cold water, then cook it in a pot with 200 ml of water. Bring to a boil, then reduce heat and simmer for about 15 minutes or until the water is absorbed.
2. In a large skillet, heat the olive oil over medium heat. Add the chopped red onion and garlic, sautéing until translucent, about 3-4 minutes.
3. Add the diced red bell pepper and zucchini to the skillet, cooking for an additional 5-7 minutes until softened.
4. Stir in the chickpeas, tomato paste, balsamic vinegar, capers, olives, and dried oregano. Cook for another 5 minutes, allowing the flavors to meld. Season with salt and pepper to taste.
5. Once the quinoa is cooked, add it to the vegetable mixture, stirring well to combine. Remove from heat and let it cool slightly.
6. Form the mixture into two patties, about 1.5 cm thick. You can refrigerate them for 10 minutes to help them hold their shape.
7. In a clean skillet or grill, cook the patties over medium heat for about 4-5 minutes on each side until they are golden and heated through.
8. Toast the whole wheat burger buns lightly, then place the patties on the bottom half of each bun. Garnish with fresh basil and top with the other half of the bun.
9. Serve immediately with your favorite side salad or sweet potato fries.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 60 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 16 g
• Saturated Fat: 2 g
• Unsaturated Fat: 14 g
• Water: 0.3 L

Health Benefits

• High in fiber, which aids in digestion and promotes satiety.
• Rich in plant-based proteins, beneficial for muscle repair and overall health.

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