Quinoa Zucchini Burgers

Staff Writer
Quinoa Zucchini Burgers
Meatless Mondays

Quinoa Burgers

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.

15
Servings
127
Calories Per Serving
Deliver Ingredients

Ingredients

  • 2 portobello mushrooms (8 ounces), stems removed and chopped into 1-inch pieces
  • 1 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
  • 1 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

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!
 

Quinoa Shopping Tip

Stock up on quinoa and have it available for the days you are tired of rice or pasta. It's a great substitute for rice, beans, cereal, bulgar, or couscous.

Quinoa Cooking Tip

The general rule is to add one part quinoa to two parts liquid in a saucepan. One cup of quinoa will take about 15 minutes.

Nutritional Facts

Total Fat
4g
6%
Sugar
2g
N/A
Saturated Fat
1g
5%
Cholesterol
14mg
5%
Protein
5g
10%
Carbs
18g
6%
Vitamin A
12µg
1%
Vitamin B12
0.1µg
1.7%
Vitamin B6
0.1mg
7%
Vitamin C
3mg
4%
Vitamin D
0.1µg
N/A
Vitamin E
0.6mg
2.8%
Vitamin K
2µg
3%
Calcium
66mg
7%
Fiber
2g
6%
Folate (food)
28µg
N/A
Folate equivalent (total)
48µg
12%
Folic acid
12µg
N/A
Iron
1mg
7%
Magnesium
27mg
7%
Monounsaturated
2g
N/A
Niacin (B3)
2mg
9%
Phosphorus
109mg
16%
Polyunsaturated
0.9g
N/A
Potassium
176mg
5%
Riboflavin (B2)
0.1mg
8.1%
Sodium
143mg
6%
Thiamin (B1)
0.2mg
11.7%
Zinc
0.7mg
4.8%

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