Healthy Dining Finder - Meatless Monday: Quinoa Zucchini Burgers
 
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Meatless Monday: Quinoa Zucchini Burgers


This Meatless Monday recipe for Quinoa Zucchini Burgers blends mushrooms, zucchini, cheese, red pepper flakes and more to make a meatless burger that is anything but boring.
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Are you always on the lookout for the next great meatless or vegetarian burger? Restaurants like Burger Lounge, Teddy’s Bigger Burgers and MOOYAH Burgers, Fries & Shakes serve tasty veggie burgers that are loaded with nutrition and so easy to order, but when you’d rather stay in, you need just the right veggie burger recipe.  

Meatless Monday: Quinoa Zucchini Burgers
Makes 8 Servings
 
Ingredients:
 
  • 1 portobello mushroom (8 ounces), stems removed
  • 1/2 small zucchini
  • 1 Tbs. olive oil (divided use)
  • 2 Tbs. shallots, minced or 2 Tbs. mixed onion & garlic, minced
  • 1/8 tsp. red pepper flakes
  • 2 Tbs. Parmesan cheese
  • ½  cup quinoa, rinsed & cooked with water according to package directions
  • ¼ tsp. salt
  • 1 large egg, beaten
  • ½ cup breadcrumbs
  • ¼ cup oats, pulsed in a food processor until ground or ¼ cup whole-wheat breadcrumbs
  • 8 whole wheat hamburger buns, toasted
 
Directions:
  1. Chop the portobello mushroom into 1” pieces. Pulse the mushroom pieces in a food processor until finely diced. Shred the zucchini, and squeeze out excess moisture with a paper towel. Place the chopped mushrooms and shredded zucchini into a bowl and set aside.
  2. Place half of the olive oil in a large pan over medium heat. Add the shallot or garlic onion mixture and red pepper flakes to the pan and cook for about 2 minutes, or until the shallots begins to soften.
  3. Add the 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.
  4. 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.
  5. When quinoa zucchini mixture has chilled, shape into 8 small patties of preferred size, between ¼’’ and ½’’ thick.
  6. Place the remaining 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.
  7. Cook the quinoa patties for about 3 minutes on each side or until they are crispy on the outside and cooked through.
  8. Serve each quinoa zucchini burgers on a toasted bun with a side of blanched green beans (green beans not included in analysis). Enjoy!
 
Nutrition Information (per serving)*:
210 calories, 6 g fat, 1 g saturated fat, 25 mg cholesterol, 380 mg sodium,
34 g carbohydrates, 5 g fiber, 5 g sugar, 8 g protein, Less than 1/4 cup vegetables.

* Recipe and nutrition information may vary by products (and/or brands) used.
 
&nbsb;

 
 
 
 
 
 


 
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