I just love experimenting with new vegetarian burger recipes. It is fun to mix and match ingredients for different tastes. This recipe uses just onion, green onion and carrots as the vegetables, but could easily substitute bell peppers, zucchini or other vegetables to change taste/appearance/nutrient composition. Regardless of vegetables used, these burgers are a healthier alternative to not only meat burgers, but commercial veggie burgers as well. They are healthier than the meat burgers because they are significantly lower in fat, but include fiber and various micronutrients not found in meat. They are healthier than commercial veggie burgers because of the reduced sodium content. See Veggie Burgers for more information on this.
What’s so great about quinoa (keen-wa)? It is a plant-based form of protein. About 6 grams of protein per serving! The best part though, is that it is considered a complete protein, meaning it provides all the essential amino acids needed in the body. Most plant-based proteins are not “complete” and require other foods to help fill in the gaps. See What is a Plant-Based Diet? for more information on plant-based protein.
Quinoa is often consumed in the same manner as wheat products: as a side item, as hot breakfast cereal or in casseroles. It has become very popular over the years, and is now seen in many burger, cookie and bread recipes as well. Give it a try! It is very versatile and very nutritious.
Here is the recipe for the burgers…
Makes 10 burgers. Requires about 1 hour and 30 minutes from start to finish.
1 cup dry quinoa
½ cup quick oats
¾ cup vital wheat gluten flour
1 tsp Cajun seasoning
1 tsp garlic powder
½ tsp ground cumin
1 large onion, diced finely
2 medium carrots, shredded
1 cup fat-free cottage cheese
2 large egg whites, beaten
- cook quinoa according to directions
- mix all ingredients in a large mixing bowl
- preheat a pancake griddle or pan over the stove and grease
- form patties (~1/2 cup mix each) and freeze for 2 hours.
- cook over low-medium heat for about 20 minutes, then flip and cook other side for another ~20 minutes
**increasing heat will only cause outside to be crispy and insides to be under-cooked. Best to cook at this lower temperature even though the cook time is long.
**serve on a whole wheat bun with tomato, spinach and plant-based mayo 🙂