Christmas is past and yes, I admit I love this time of year. Everything is more joyful and festive, and homemade tables with friends and relatives have their honor. Every year on Christmas I organize a Christmas dinner at home for my family and my good friends, and despite all the fatigue of preparation, I enjoy cooking for my own people. Last night I made my favourite quinoa with pomegranate as an appetizer, but I left a lot of boiled quinoa. So today I decided to use it a little differently and make something easy and fast.
Did you get rid of you too? Well you do not throw it away but use it to make the most wonderful and healthy ones quinoa burgers, which even the fanatical meat-eaters will love them. They are very simple in the process, delicious and don't need more than half an hour to prepare. The best; They are extremely gratifying!
Besides, it is preferable to eat homemade burgers and made with pure ingredients, rather than those they offer in restaurants, which are processed and undoubtedly filled with preservatives.
Many researchers refer to quinoa as a “pseudocereal”, which is a seed, packed with nutrients and very versatile in kitchen. Quinoa is a great food with high nutritive value and has a great content of anti-inflammatory phytonutrients. Scientific studies have demonstrated that the concentration of flavonoids in quinoa is greater than their concentration in high-flavonoid berries. It is a gluten-free whole grain with high protein content, low in fat and also low in calories. One cup of cooked quinoa provides us with 3,5gr of fat where 180gr of cooked lean ground beef (a medium burger size) provides us with almost 40gr of fat.
As far as its protein content, quinoa is unique among whole grains because it contains all nine essential amino acids, making it a complete protein source (something most plant-based proteins don't) and a particularly excellent choice for vegetarians and vegans who are not obtaining amino acids from meat. Furthermore, quinoa is a great source of iron, magnesium, folic acid, zinc and phosphorus.
There are so many reasons to include quinoa in our diet and these quinoa burgers can be a very tasty way to do this. They are very easy to prepare and you may combine them with bread to make them a healthy burger option. Your family and your friends are going to love them.
Ingredients (serves 6):
- 2 cups quinoa, cooked
- 3 eggs
- ½ small onion, finely chopped
- ¾ cup of bread crumbs (if you have leftover bread, use it)
- 2 tbsp. chopped parsley
- 2 cloves garlic, finely chopped
- ½ cup finely chopped carrot and zucchini (1/4 cup of each)
- 1 tbsp. organic extra virgin olive oil
- Salt and pepper
- In a large bowl, combine the cooked quinoa, the eggs, salt and pepper. Stir in the parsley, the finely chopped onion, the garlic, the carrots, the zucchini and the breadcrumbs.
- Let the mixture sit for 15 minutes for the breadcrumbs to absorb the moisture.
- Make the patties with your hands once you see that the mixture can hold together. If needed, add more breadcrumbs.
- Take a large skillet; heat some olive oil in medium heat and cook the burgers for 7-10 minutes or until the bottoms are browned.
- Turn them on the other side and bake them for 5 for about a minute.
- Remove from the skillet and continue with the rest of the burgers.
- Serve plain, with green salad on the side or inside whole-wheat bread with sliced avocado and the sauce you prefer.
Tip: Keep cooked quinoa burgers in the freezer for up to 2 months. It only takes a few minutes in the microwave to warm them back.
Molecular biologist - nutritionist