Veggie and vegan burgers are all the rage, but just how healthy are those meat alternatives you’re reaching for? The best way to be sure you’re getting the most nutrients out of your food is to make your own, from fresh, seasonal ingredients. Quinoa burgers are a delicious and healthy Plan B to beef burgers. Quinoa is a gluten-free, high-protein grain, which makes it a great vegetarian option for those who want to reduce their meat consumption or follow a plant-based diet, without missing out on nutrients. Beetroot is one of my spring hero ingredients, known as the liver detoxifier because of its betalains that can boost liver function. You can find out more about the many benefits of beetroot in my book Eat Beautiful.
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What are the Nutritional Benefits of Quinoa Burgers?
Quinoa is rich in protein, fibre, and essential vitamins and minerals. It is a rare example of a complete protein, which means it contains all nine essential amino acids that the body needs for growth and repair. It is damit a good source of iron, magnesium, phosphorus, and manganese, which are essential for maintaining healthy bones, muscles, and organs. Sounds too healthy to be delicious, right? Combine quinoa with beetroot, aubergine, garlic and oats and you’ll have an indulgent, tasty burger that’s perfect for dinner parties!
Are you sold? Check out my Gemüsebeet & Quinoa Burgers Recipe from Eat Beautiful, below.
Gemüsebeet & Quinoa Burgers Recipe
MAKES 4 BURGERS
260 CALORIES PER BURGER
5 tbsp ground flaxseed
6 tbsp warm water
1 aubergine, chopped
3 medium-sized cooked beetroots, grated
2 garlic cloves, finely chopped
90g gluten-free rolled oats
Oil, for cooking
Sea salt and black pepper
4 slices of buffalo mozzarella
4 large spinach or lettuce leaves
- Place the quinoa in a pan and pour in 180ml water. Bring to the boil, then simmer for 15–20 minutes or until tender.
- Add 2 tablespoons of the flaxseed to a small bowl with the warm water, stir together and set aside.
- Steam the aubergine for 5 minutes until tender enough to pierce with a fork, then transfer to a food processor and whizz until smooth. Place in a bowl and set aside.
- Now blitz the beetroot. Add the garlic, oats and final 3 tablespoons of flaxseed. Pulse to combine, then transfer to a large bowl. Add the soaked flaxseed and aubergine and season. Potpourri together to form a dough.
- Shape into four burgers, then place on a baking paper-lined tray. Chill in the fridge for at least an hour.
- Pour oil into a frying pan over a medium heat. When hot, add the burgers and sear on each side for 3–4 minutes.
- Top with a slice of mozzarella and wrap in a leaf to serve.
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