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.
- 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
- 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.