Burger di Quinoa

Burger di Quinoa is a deliciously hearty vegan Italian burger made with protein-rich quinoa, fresh herbs, and spices, delivering a burst of flavor in every bite. Perfect for a healthy meal, these burgers are satisfying and easy to make, ideal for both vegans and non-vegans alike.

Ingredients

• Quinoa - 100 grams
• Water - 250 ml
• Chickpeas (canned) - 200 grams, drained and rinsed
• Red onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Fresh parsley - 2 tablespoons, chopped
• Basil - 2 tablespoons, chopped
• Oregano - 1 teaspoon, dried
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Olive oil - 2 tablespoons
• Whole grain breadcrumbs - 50 grams
• Lettuce leaves - 2 large
• Tomato - 1 medium, sliced
• Avocado - 1 small, sliced
• Vegan mayonnaise - 2 tablespoons

Steps

1. Rinse the quinoa under cold water, then combine it with 250 ml of water in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes until the water is absorbed. Remove from heat and let it sit covered for 5 minutes.
2. In a large bowl, mash the chickpeas with a fork or potato masher until slightly chunky. Add the cooked quinoa, chopped red onion, minced garlic, parsley, basil, oregano, salt, and black pepper. Mix until well combined.
3. Gradually add the breadcrumbs to the mixture until it holds together when formed into a patty. If the mixture is too wet, add more breadcrumbs as needed.
4. Divide the mixture into two equal portions and form each portion into a burger patty.
5. Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat. Cook the patties for about 5-7 minutes on each side, or until golden brown and crispy.
6. While the patties cook, prepare the burger assembly. Spread 1 tablespoon of vegan mayonnaise on each lettuce leaf. Place the cooked patty on top, then add slices of tomato and avocado.
7. Serve immediately, either on a plate or as a wrap with the lettuce leaves.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 45 g
• Fiber: 10 g
• Sugar: 2 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 13 g
• Water: 0.25 L

Health Benefits

• High in protein and fiber, promoting healthy digestion and fullness.
• Rich in vitamins and minerals from the quinoa, chickpeas, and fresh herbs.

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