Wednesday, 3 July 2013

Quinoa Zucchini Burgers

If zucchini is out of season, try incorporating shredded carrots or bell peppers .

Serves 15
2 portobello mushrooms (8 oz), stems removed
1 small zucchini
2 tablespoons olive oil, divided
1/4 cup shallots, minced
1/4 teaspoon red pepper flakes
1/3 cup Parmesan cheese
3/4 cup quinoa, rinsed and cooked according to package directions
3/4 teaspoon 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

PULSE the mushrooms in a food processor until finely chopped. Grate 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 and red pepper flakes to the pan and cook for about 2 minutes, or until the shallot begins to soften.

ADD 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,

DIVIDE it into about 15 parts and shape each into burger patties between 1/4’’ and 1/2’’ 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.

NUTRITION (per serving): 203 calories, 8 g protein, 30 g carb, 3 g fiber, 6 g fat, 1 g sat fat, 356 mg sodium

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