Lighten Up That Burger With Quinoa
“KEEN-wah!”
“KEEN-wah” is the proper pronunciation of the word “quinoa.” It tops my list of favorite grains, yet it really isn’t a grain at all.
It’s a leafy green vegetable akin to spinach that looks like small, pearly, nuggets of perfection. Packed full of protein and antioxidants, quinoa is perfect for a vegetarian burger.
This is the last of my favorite burger recipes, although I’m sure I could produce a burger a day. There is such an endless combination of ingredients that can be used to create one, so have some fun yourself, and mix it up a bit to create your own signature burger!
This Greek burger from Body & Soul Magazine is a terrific mix of smoky cumin, creamy beans, and my personal favorite, quinoa. I couldn’t resist taste testing it. Indeed, I’m sure I’ve even tasted an entire burger before it ever hit the skillet!
Stuff your quinoa burger into a pita pocket, and top it with yogurt sauce, and cool cucumber slices. Its refreshing and delicious!
Happy cooking!
Greek Quinoa Burger with Tangy Yogurt Sauce
1/2 cup rinsed quinoa
1 medium carrot, cut in large chunks
6 scallions, thinly sliced
15 ounces great northern beans, drained and rinsed
1/4 cup plain dried breadcrumbs
1 large egg, lightly beaten
1 tablespoon ground cumin
2 tablespoons olive oil
1/2 cup plain nonfat Greek yogurt
1 tablespoon fresh lemon juice
4 pitas (each 6 inches)
1/2 English cucumber, thinly sliced
salt and pepper to taste
Servings: Makes 4 main dish servings
Directions:
1. Soak quinoa for 5 minutes in hot water to soften the outer coating called “saponin.” This will ensure that the quinoa isn’t bitter. Then, in a saucepan, boil ¾ cups water, and add quinoa. Cook 12 minutes until the liquid is absorbed. Fluff quinoa with a fork, and set aside.
2. Using a food processor, finely chop carrot. Add cooked quinoa, 3 scallions, beans, breadcrumbs, egg, cumin, 1 teaspoon salt, and 1/4 teaspoon pepper, then pulse until the mixture is combined.
3. Refrigerate burger mixture for 10 minutes until firm, and then form into ¾ inch patties.
4. In a large nonstick skillet, heat oil over medium; cook burgers until browned for 8 minutes.
5. In another bowl combine yogurt, lemon juice, and the remaining scallions. Season with salt and pepper to taste.
6. Warm pitas in the microwave for 15 seconds. Cut in half and stuff with burger, yogurt sauce and cucumber slices.
What’s good for me in this dish?
Quinoa is a nutrition powerhouse. A complete protein containing all 9 essential amino acids, it’s also high in manganese, magnesium, iron, tryptophan, copper and phosphorus. Quinoa provides significant benefits for heart health. It’s also useful for people who suffer from migraine headaches. High in fiber, quinoa is terrific for dieters.
Carrots are very high in vitamin A, which promotes eye health. Carrots contain vitamins K and C. They are a terrific source of antioxidant compounds that protect against cardiovascular disease and some cancers.
Amount Per Serving: Calories: 550, Total Fat: 10.80g, Cholesterol: 53mg, Sodium: 944mg, Total Carbs: 91.70g, Dietary Fiber: 16.70g, Sugars: 8.73g, Protein: 24.71g, Weight Watchers Points 11
Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.
Nutrition details obtained from http://www.whfoods.org, http://www.nutritiondata.com, http://www.about.com, and http://www.abouthomecooking.com.
