Quinoa Burgers – Easy, Rich and Vegan Recipe

The quinoa is a pseudocereal with excellent nutritional properties. However, it is sometimes a difficult ingredient to combine.

Quinoa burgers are super easy to make, have less than 10 ingredients, and can be made with or without a food processor.

The taste of quinoa is adaptable so it goes well with everything. You can serve them in the form of hamburgers or accompanied by a fresh salad.

Now let’s see how to make delicious and easy vegan quinoa burgers.

Vegan quinoa burgers recipe

Ingredients

150 g of quinoa (can be half green and half red)
1 chopped onion
1 carrot, grated
1/2 green pepper
1 clove garlic
10 cc of olive oil
10g coconut oil
100g white mashed potatoes
Salt, pepper, smoked red paprika
Opcional: Salsa teriyaki

Preparation

Boil in a pot with plenty of water and add a pinch of salt.
Place the quinoa in a colander and rinse with plenty of fresh water three or four times.
Add the quinoa to the water and cook for 20 minutes. Meanwhile, finely chop the vegetables and sauté in a pan with the olive oil.
When they acquire a slightly transparent color, add the spices to taste and mix everything well.
Drain the quinoa, rinsing it with cold water again, add to the pan and mix.
Add 5 tablespoons of mashed potatoes that will serve to bind the dough.
Optional: For a smoother consistency, process for 3 minutes.
Let the mixture rest for an hour in the refrigerator.
To assemble the hamburgers – with the help of a container with water, wet the tips of the dice and shape the hamburgers.
Place on a plate with the coconut oil and cook in a preheated 180 degree oven for 15 minutes.
To plate add teriyaki sauce and seeds.

Nutritional properties (2 units)

Calories – 250 Kcal
Carbohydrates – 43g (11% DV)
Fat – 3 g (21%)
Proteins – 13 g (21%)

Why is it good for a vegan to eat quinoa?

The plant protein content of quinoa is the highest of all plant-based foods. For this reason it is considered one of the best products for vegans and vegetarians.

Another benefit of quinoa is its medium glycemic index . Quinoa has a glycemic index of 50. This is explained due to its high content of vegetable fiber.

100 g of quinoa covers the recommended daily amount of manganese, 49% of magnesium, 25% of iron and 21% of zinc. ⁽¹⁾ The lack of zinc is one of the most frequent in vegans since it is a mineral that is difficult to find in products of plant origin.

Alana Tinline

Dr. Alana Tinline is Medicine and graduated from the University of the Republic of Uruguay. Degree in Management Competencies in Health. My training and professional goals are based on a comprehensive Western medicine approach with alternative therapies to achieve a holistic view of health: soul, mind, and body. Vegetarian on the way to veganism, mother of four four-legged children, lover of nature and simplicity. Love above all.