Quinoa Burger

Quinoa Burger

Health Rating
Prep Cook Ready in Servings
15 min 45 min 1 h 4

Ingredients


1/2 cup Bean sprouts (for serving)
1/4 tsp Black pepper (to taste)
3/4 cup Bread crumbs, plain
4 muffin English muffin, whole-wheat (split, toasted)
6 tbsp Extra virgin olive oil (divided)
4 tbsp Guacamole (for serving)
1/4 tsp Kosher salt (to taste)
1 1/2 tsp Lemon juice
1 medium mushroom(s) Portobello mushroom
1/2 cup Quinoa, uncooked
1/4 tsp Red pepper flakes
1 small shallot(s) Shallots (finely chopped)
1 medium potato(es) Sweet potato
1 medium Tomato (chopped, for serving)
1/2 small Zucchini

Instructions


Preheat oven to 350°. Prick sweet potato all over with a fork; rub with 1 Tbsp. oil, then season with salt and pepper. Roast directly on oven rack until tender, 30–45 minutes. Let cool. Remove and discard skin; mash flesh with a fork. Set aside.


Remove stem from mushroom; discard. Pulse cap in a food processor until finely chopped. Coarsely grate zucchini on the large holes of a box grater; gather up in a kitchen towel and squeeze out excess liquid. 


Heat 1 cup of water to a boil in a saucepan, Add quinoa and cooked until water is absorbed - about 20 minutes. Set aside to cool.

Heat 1 Tbsp. oil in a medium skillet over low. Cook shallot and red pepper flakes, stirring often, until shallot is soft, about 2 minutes. Add mushroom and zucchini and cook, stirring occasionally, until vegetables begin to release their liquid but have not taken on any colour, about 2 minutes. Transfer to a large bowl; mix in quinoa and season with salt and pepper. Let cool.


Add breadcrumbs, lemon juice, and about ¼ cup reserved mashed sweet potato to quinoa mixture and mix well. Taste and adjust seasoning with salt and pepper if needed. If mixture is too loose, add more sweet potato to bind. 


Divide mixture into 4 portions and form into patties, pressing firmly together with your hands. Heat 2 Tbsp. oil in a medium skillet over medium and cook 2 patties until golden brown, about 2 minutes per side; season with salt and pepper. Repeat with remaining 2 Tbsp. oil and 2 patties.


Build burgers with patties, toasted English muffins, guacamole, tomato, and sprouts.


Serve and enjoy!

Nutrition Facts

Per Portion

Calories 213
Calories from fat 23.2
Calories from saturated fat 3.9
Total Fat 2.6 g
Saturated Fat 0.4 g
Trans Fat 0 g
Polyunsaturated Fat 1.2 g
Monounsaturated Fat 0.6 g
Cholesterol 0
Sodium 174 mg
Potassium 496 mg
Total Carbohydrate 40 g
Dietary Fiber 4.6 g
Sugars 4.7 g
Protein 7.7 g

Dietary servings

Per Portion


Grain 3.5
Vegetables 1.1

Energy sources


Pygal46%467.14336189941736184.699661322695744%300.3247193121536231.7683579632391710%352.83833676189425111.5595628598475346%44%10%CarbohydratesFatProtein
Lunch