Nutrition and Fitness with Randa
23Jul/100

White Bean Quinoa Burgers

Quinoa, a great alternative to rice

Okay, so maybe I am on a quinoa kick right now, but it is such a versatile, easy, healthy food! So if you haven't tried it, I encourage you to do so!

A friend of mine, Allyson Buice, is a great cook and concocted these amazing white bean quinoa burgers. According to her mother, they taste just like turkey burgers - but without the meat!

Serve with a whole wheat bun or inside a whole wheat pita, or for a bread-free meal, wrap in crunchy lettuce pieces or atop a bed of lettuce with a drizzle of balsamic vinaigrette.

INGREDIENTS:

  • 1 can (15 oz.) white cannellini beans
  • 1/4 cup dry quinoa rinsed and cooked according to package
  • 1/3-1/2 cup cooked spinach/other veggies (I used leftover sauteed spinach with garlic and lemon juice, but you could use sauteed onions/shallots, whatever you like/have)
  • 1/2 cup chopped fresh herbs (such as basil, chives and parsley)
  • 1/4 cup chopped, toasted walnuts (very fine or in food processor)
  • 1/4 cup shredded parmesan/romano blend
  • 1 slice multigrain bread, pulsed into bread crumbs - or panko (omit bread for GF recipe or use GF bread)
  • 1 egg white (or whole egg) beaten
  • Sea salt and pepper to taste

Mash the beans with a wooden spoon leaving some partial beans in tact but mostly all mashed. Add the rest of the ingredients except the egg and combine well (I used my hands to get everything mixed well). Add the egg and mix just until completely combined (don't overmix). Add salt and pepper to taste.

Form into 4 equal- size patties (or smaller if you want sliders or smaller burgers). Chill in the fridge for thirty minutes or longer so they are hold together more easily while cooking (this is great if you want to prep in the morning and prepare for dinner in the evening).

When you are ready to eat, generously coat a non stick skillet with olive oil spray or lightly coat with a tablespoon of oil and heat for a minute or so, then place the patties in the pan. Cook over medium/high heat for 4-6 minutes on each side. Placing a cover on the pan will keep the burgers moist.

You can make changes to ingredients based on what you have on hand and sub different beans and flavors to your taste.

Thanks, Allyson!

Nutrients per serving (4 servings): 287 Calories, 13g Total Fat, 2g Saturated Fat, 30g Carbs, 8.6g Fiber, 1g Sugars, 15g Protein (does not include bun, lettuce, or condiments)

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