Mediterranean Quinoa Burger

This Mediterranean Quinoa Burger is a vibrant and healthy twist on the classic burger, featuring protein-packed quinoa and fresh Greek flavors. Topped with tangy tzatziki and fresh vegetables, it's a delicious and nutritious option for any meal.

Ingredients

• Quinoa - 100 grams
• Water - 250 ml
• Olive oil - 1 tablespoon
• Red bell pepper - 1/2, diced
• Red onion - 1/4, finely chopped
• Garlic - 1 clove, minced
• Feta cheese - 50 grams, crumbled
• Kalamata olives - 30 grams, chopped
• Parsley - 2 tablespoons, chopped
• Oregano - 1 teaspoon, dried
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Chickpea flour - 2 tablespoons
• Whole wheat burger buns - 2
• Tzatziki sauce - 50 grams
• Lettuce leaves - 2

Steps

1. Rinse quinoa under cold water, then combine with 250 ml of water in a pot. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed.
2. In a skillet, heat olive oil over medium heat. Sauté diced red bell pepper, chopped red onion, and minced garlic until softened, about 5 minutes.
3. In a large bowl, combine cooked quinoa, sautéed vegetables, crumbled feta cheese, chopped Kalamata olives, parsley, oregano, salt, and black pepper. Mix well.
4. Add chickpea flour to the mixture and stir until well combined. Form into 2 patties.
5. Heat a non-stick skillet over medium heat. Cook the patties for about 4-5 minutes on each side until golden brown.
6. To assemble, place each patty on a whole wheat burger bun, top with tzatziki sauce and lettuce leaves. Serve immediately.

Nutrition

• Calories: 420
• Protein: 15 g
• Carbs: 45 g
• Fiber: 7 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 15 mg
• Total Fat: 18 g
• Saturated Fat: 4 g
• Unsaturated Fat: 12 g
• Water: 0.25 L

Health Benefits

• High in protein and fiber, promoting satiety and healthy digestion.
• Rich in antioxidants and healthy fats from olive oil and feta cheese.

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