Burger de Quinoa

Burger de Quinoa is a delightful vegetarian option featuring a hearty quinoa patty infused with traditional Spanish flavors. Topped with fresh vegetables and a zesty sauce, it's a nutritious and satisfying meal for any time of day.

Ingredients

• Quinoa - 100 grams
• Water - 250 ml
• Red bell pepper - 1 medium, finely diced
• Garlic - 2 cloves, minced
• Onion - 1 small, finely chopped
• Chickpeas - 100 grams, cooked and mashed
• Cumin powder - 1 teaspoon
• Paprika - 1 teaspoon
• Fresh parsley - 2 tablespoons, chopped
• Egg - 1 large
• Breadcrumbs - 50 grams
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 2 tablespoons (for frying)
• Whole wheat burger buns - 2
• Lettuce leaves - 2
• Tomato - 1 medium, sliced
• Avocado - 1 small, sliced
• Sriracha or aioli - for serving

Steps

1. Rinse quinoa under cold water and drain. In a saucepan, combine quinoa and water; bring to a boil. Reduce heat, cover, and simmer for 15 minutes or until quinoa is fluffy and water is absorbed.
2. In a skillet, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion, minced garlic, and diced red bell pepper; sauté for about 5-7 minutes until softened.
3. In a large bowl, combine the cooked quinoa, sautéed vegetables, mashed chickpeas, cumin, paprika, chopped parsley, egg, breadcrumbs, salt, and black pepper. Mix until well combined.
4. Form the mixture into two patties, about 1.5 cm thick.
5. In the same skillet, heat the remaining tablespoon of olive oil over medium heat. Fry the patties for about 4-5 minutes on each side until golden brown and crispy.
6. To assemble the burgers, place a lettuce leaf on each bun, followed by the quinoa patty, slices of tomato and avocado, and a drizzle of Sriracha or aioli. Top with the other half of the bun and serve.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 54 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 350 mg
• Cholesterol: 186 mg
• Total Fat: 18 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

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

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