Quinoa Burger

Quinoa is considered one of the top healthy grains and is a great addition to any clean/real food pantry.  Not only is it high in fiber and protein, but it's easy to cook and tastes great.

Here are 5 reasons why you should fall in love with quinoa.

1. Quinoa is Gluten Free and Perfect For People With Gluten Intolerance

2.  Quinoa is Very High in Protein, With All The Essential Amino Acids That we Need

3.  Quinoa Has a Low Glycemic Index

4.  Quinoa is High in Minerals That Most People Don’t Get Enough of, Especially Magnesium

5.  Quinoa is Loaded With Antioxidants

Here is the nutrient breakdown for 1 cup of cooked quinoa:

• Protein: 8 grams.
• Fiber: 5 grams.
• Manganese: 58% of the RDA.
• Magnesium: 30% of the RDA.
• Phosphorus: 28% of the RDA.
• Folate: 19% of the RDA.
• Copper: 18% of the RDA.
• Iron: 15% of the RDA.
• Zinc: 13% of the RDA.
• Potassium: 9% of the RDA.
• Over 10% of the RDA for Vitamins B1, B2 and B6.
• Small amounts of Calcium, B3 (Niacin) and Vitamin E.

Cooking one cup of quinoa makes a large portion, and if you find you have some leftover, make it into a quinoa burger.  It's easy!

• 1 cup uncooked quinoa, cooked according to the package directions (about 3 cups cooked)
• 2/3 cup grated cheddar cheese
• 3/4 cup minced carrots (about 3 carrots)
• 1/3 cup minced onion
• 3 garlic cloves, minced
• 2 eggs
• 1/4 cup whole-wheat flour
• 3/4 tsp ground cumin
• 3/4 tsp salt
• 3 tbsp raw sunflower seeds (optional)
• 2 tbsp olive oil

Directions - 

1. In large bowl, thoroughly combine all the ingredients except for the oil.  With wet hands, form quinoa mixture into 8 patties about 1 inch thick and place on clean plate.

2. In a large saute pan with a tight-fitting lid, heat the olive oil over medium-low heat.  Add the burgers to the pan, cover, and cook until the bottoms are browned, 6 to 8 minutes.  Flip and repeat.
[Recipe from 100 Days of Real Food cookbook]

Nutrition Facts

Serving Size 59 g

Amount Per Serving

Calories 169 Calories from Fat 66

% Daily Value*

Total Fat 7.3g 11%

Saturated Fat 2.7g 14%

Trans Fat 0.0g

Cholesterol 51mg 17%

Sodium 296mg 12%

Potassium 185mg 5%

Total Carbohydrates 18.4g 6%

Dietary Fiber 1.9g 8%

Sugars 0.6g

Protein 7.5g

Vitamin A 18% • Vitamin C 2% Calcium 9% • Iron 9%

Nutrition Grade B-