Quinoa Burgers

DSC_0334This is a nice baked veggie burger that (hopefully) even meat lovers will enjoy.  It has a full flavour and a great crispy exterior. These burgers are a good source protein and healthy fats.

Each serving contains about 150 Calories, 7 grams of protein, and 2 grams of fibre.

There has been some controversy in the news lately about how North Americans’ love of quinoa is harming the countries where it is grown and harvested. See: http://www.theglobeandmail.com/life/the-hot-button/the-more-you-love-quinoa-the-more-you-hurt-peruvians-and-bolivians/article7409637/

However, many Canadians might not know that quinoa can be grown right here at home! I encourage you to search out Canadian quinoa the next time you are out shopping – you may need to check a whole foods or health foods store. See: http://www.theglobeandmail.com/commentary/what-a-bit-of-rd-could-reap-a-prairie-brimming-with-quinoa/article7760555/

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Quinoa Burgers

Makes ~ 8

Ingredients:

1 cup water

1/2 cup dry quinoa

1 tbsp olive oil

1 large onion, diced

2 cups cremini mushrooms, chopped

2 cloves garlic, minced

1 tsp dried thyme

1/2 tsp dried oregano

1 large egg

2/3 cup light cheddar cheese, shredded

1/3 cup quick cooking rolled oats

1/2 cup pecans or walnuts, chopped and toasted

1 tbsp low sodium soy sauce

Directions:

  1. Preheat oven to 350 F. Line a baking sheet with parchment paper
  2. Combine water and quinoa in a medium pot. Bring to a boil, reduce heat, and simmer for about 15 minutes or until all of the water is absorbed. Fluff quinoa with a fork and allow to cool.
  3. Heat oil in a large saucepan over medium heat. Add onions and cook until they soften (about 5 minutes)
  4. Add mushrooms, garlic, thyme and oregano and cook until mushrooms soften (about 5 minutes). Set aside and allow to cool.
  5. In a medium bowl, beat the egg. Add the quinoa, mushroom mixture, cheese, pecans, oats, and soy sauce.
  6. Scoop 1/2 cup portions of the mixture onto the baking sheet and flatten slightly.
  7. Bake 30-40minutes, until slightly browned and crispy.
  8. Serve with plain yogurt and a green salad.

Recipe adapted from: The Quinoa Revolution

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