Quinoa and Spinach Burger

These Quinoa and Spinach Burgers are a delightful vegan twist on traditional Greek flavors, packed with nutritious ingredients and perfect for a light meal. Each bite offers a savory blend of quinoa, fresh spinach, and aromatic herbs, making them both satisfying and healthy.

Ingredients

• Quinoa - 100 grams (1/2 cup)
• Water - 250 ml (1 cup)
• Fresh spinach - 150 grams (5 cups, packed)
• Red onion - 50 grams (1/4 cup, finely chopped)
• Garlic - 2 cloves (minced)
• Chickpeas - 100 grams (1/2 cup, canned or cooked)
• Oats - 50 grams (1/2 cup, ground)
• Olive oil - 15 ml (1 tablespoon)
• Lemon juice - 15 ml (1 tablespoon)
• Dried oregano - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - 15 grams (1/4 cup, chopped)
• Whole wheat burger buns - 2
• Tomato - 1 (sliced, for serving)
• Cucumber - 1/2 (sliced, for serving)
• Vegan tzatziki - 60 ml (1/4 cup, for serving)

Steps

1. Rinse the quinoa under cold water, then combine it with 250 ml of water in a pot and bring to a boil. Lower the heat, cover, and simmer for about 15 minutes or until the quinoa is cooked and the water is absorbed.
2. In a skillet, heat 1 tablespoon of olive oil over medium heat. Add the chopped red onion and minced garlic, sautéing for 3-4 minutes until they are softened.
3. Add the fresh spinach to the skillet and cook until wilted, about 2-3 minutes. Remove from heat and let it cool slightly.
4. In a mixing bowl, combine the cooked quinoa, sautéed spinach mixture, chickpeas (mashed lightly), ground oats, lemon juice, dried oregano, salt, black pepper, and chopped parsley. Mix well until fully combined.
5. Divide the mixture into two equal portions and shape them into burger patties.
6. Heat a non-stick skillet over medium heat and add a little olive oil. Cook the patties for about 5-6 minutes on each side, until golden brown and crispy.
7. Serve the burgers on whole wheat buns with slices of tomato, cucumber, and a generous dollop of vegan tzatziki.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 45 g
• Fiber: 10 g
• Sugar: 2 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1 g
• Unsaturated Fat: 11 g
• Water: 0.25 L

Health Benefits

• High in protein and fiber, promoting satiety and digestive health.
• Rich in vitamins and minerals from spinach and chickpeas, supporting overall health.

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