Quinoa Zucchini Burgers

Quinoa Burgers
Meatless Mondays

Ingredients

  • portobello mushrooms (8 ounces), stems removed and chopped into 1-inch pieces
  • small zucchini
  • 2 Tablespoons  olive oil, divided
  • 1/4 Cup  shallot, minced or 1/4 cup mixed and minced onion and garlic
  • 1/4 Teaspoon  red pepper flakes
  • 1/3 Cup  Parmesan cheese
  • 3/4 Cups  quinoa, rinsed and cooked
  • 3/4 Teaspoons  salt
  • large egg, beaten
  • 1 Cup  fresh whole-wheat breadcrumbs
  • 1/2 Cup  oats, pulsed in a food processor until ground or an additional 1/2 cup whole-wheat breadcrumbs
  • 15  hamburger buns or rolls, toasted

Quinoa is spiced with shallots and red pepper, then cooked with portobello mushrooms and shredded zucchini. If zucchini is out of season, try incorporating shredded carrots or bell peppers for a different take on these innovative burgers. 

This recipes comes to us from Cathy of A Life Less Sweet.

Click here for Meatless Monday Summer Grilling Tips.

Directions

Pulse the mushroom pieces in a food processor until finely diced. Shred the zucchini and squeeze out excess moisture with a paper towel. Place the chopped mushrooms and shredded zucchini into a bowl and set aside.

Place 1 tablespoon of the olive oil in a large pan over medium heat. Add the shallot or garlic onion mixture and red pepper flakes to the pan and cook for about 2 minutes, or until the shallot begins to soften.

Add the mushrooms and zucchini to the pan and cook for about 5 minutes, or until tender. Remove from heat and stir in Parmesan cheese, cooked quinoa and salt. Let cool completely.

Stir the egg, breadcrumbs, and oats, if using, into the quinoa zucchini mixture. Cover and refrigerate for about 1 hour, or until cold and firm.

When quinoa zucchini mixture has chilled, shape into small patties of preferred size, between ¼- and ½-inch thick.

Place the remaining tablespoon olive oil in a large skillet over medium heat. When mixture is hot, place the quinoa patties into the skillet in an even layer. You may have to cook them in batches or use 2 skillets.

Cook the quinoa patties for about 3 minutes on each side, or until they are crispy on the outside and cooked through.

Serve each quinoa zucchini burgers on a toasted bun with a side of blanched green beans. Enjoy!
 

Nutrition

Calories per serving:

234 calories

Dietary restrictions:

Sugar Conscious, Kidney Friendly, Vegetarian, Peanut Free, Tree Nut Free, Soy Free, Fish Free, Shellfish Free, Alcohol Free

Daily value:

12%

Servings:

15
  • Fat 85g 131%
  • Carbs 547g 182%
  • Saturated 20g 102%
  • Fiber 40g 160%
  • Trans 0g
  • Sugars 58g
  • Monounsaturated 35g
  • Polyunsaturated 23g
  • Protein 137g 274%
  • Cholesterol 212mg 71%
  • Sodium 6,308mg 263%
  • Calcium 1,906mg 191%
  • Magnesium 660mg 165%
  • Potassium 3,338mg 95%
  • Iron 40mg 221%
  • Zinc 17mg 116%
  • Phosphorus 2,468mg 353%
  • Vitamin A 180µg 20%
  • Vitamin C 38mg 63%
  • Thiamin (B1) 6mg 429%
  • Riboflavin (B2) 4mg 216%
  • Niacin (B3) 49mg 244%
  • Vitamin B6 2mg 99%
  • Folic Acid (B9) 1,200µg 300%
  • Vitamin B12 3µg 44%
  • Vitamin D 2µg 0%
  • Vitamin E 8mg 42%
  • Vitamin K 49µg 62%
MORE FROM EDAMAM Have a question about nutritional data? Let us know.
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