Using beets in these meatless burgers gives them a red-meat look without the beef. They also have a chewy texture due to the quinoa, oats and chopped nuts. You can serve on a whole grain bun with a thick tomato slice and a side dish of fruit salad topped with yogurt.
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Ingredients
1/3 cup uncooked quinoa
¼ cup chopped onions (fresh or frozen)
½ teaspoon salt
4 ounces roasted beets (fresh, packaged, or canned), chopped
1 carrot, finely chopped
2 eggs
1/3 cup old fashioned or quick cooking oats
½ cup walnuts, finely chopped
Non-stick cooking spray or oil spritz
Directions
- Place quinoa in a fine mesh sieve and rinse. Drain. In a small saucepan with lid, bring 1 cup water to a boil. Add quinoa, onions and salt. Lower heat to simmer and cover. Cook 10-12 minutes. Drain off the water.
- Place beets and carrots in a food processer and pulse for 2 minutes to combine. Add the eggs, oats and walnuts just until well mixed.
- Place the mixture in a large bowl. Stir in the cooked quinoa. Refrigerate for 30 minutes.
- Divide the mixture into 4. Form each serving into a burger patty shape.
- Heat a non-stick pan. Spray with non-stick cooking oil or spritz with oil. Pan fry burgers about 5 minutes on each side to heat thoroughly.
Nutrition information
Makes 4 servings.
Each serving is one patty that contains:
Calories: 230
Total fat: 13g
Saturated fat: 2g
Trans fat: 0g
Cholesterol: 95mg
Sodium: 360mg
Total Carbohydrate: 21g
Fiber: 4g
Sugars: 4g
Protein: 9g
Recipe courtesy of Digestive Disease Health Team Dietitians
