Being plant-based, veggie burgers are a staple in our household. They are my favorite food to have on hand, always available to make a quick lunch, or to take on-the-go. While I love a couple frozen brands (check them out in my post about the healthiest gluten-free frozen foods), there is nothing quite like homemade. That is why I made this high-protein veggie burger. This recipe is super simple, and can be adapted to any flavor profile. So if you want to mix things up, you can transform them in many ways. Add some oregano, sundried tomatoes and olives for a Mediterranean twist, or black beans, sweet corn and cilantro for a Mexican burger. In any event, this is a super high-protein veggie burger recipe, great for boosting protein levels and keeping your energy up.
Any why quinoa? Quinoa is a gluten-free grain that has a wide range of health benefits. It is a great alternative to rice, and has more minerals, a higher nutritional value and protein than other grains.
One reason I love quinoa is that it has anti-inflammatory properties. Quinoa is rich in phytonutrients that help to lower inflammation, which can help improve inflammatory conditions such as heart disease, arthritis, Chron’s, asthma, lupus and IBS. Quinoa also provides a wide-range of minerals such as copper, manganese, phosphorus, and magnesium. These minerals support healthy blood sugar balance, skin integrity, bone health, mood, healthy cholesterol levels, and help maintain alkalinity in the body. Finally, we have protein. If you are vegan or vegetarian, or are trying to decrease the amount of meat you are eating, quinoa is a great addition to the diet. High in protein, it can help provide key amino acids needed for energy, hair and nail growth, mental concentration, muscle growth and weight loss. So, without further adieu, here is the high-protein veggie burger recipe to get you loving quinoa!
The High-Protein Veggie Burger Recipe
Ingredients (12 Patties):
- .5 cups of uncooked quinoa (sprouted is best)
- 4 large organic eggs, beaten
- 1/2 tsp unheated raw sea salt
- 1/3 cup fresh chives, finely chopped
- 1 sweet yellow onion, finely chopped
- 4 cloves of garlic, finely chopped
- 1 cup whole wheat bread crumbs or gluten-free
- 1 tbs organic olive oil
- 1/2 tsp cardamom
- 1/3 cup fresh cilantro, finely chopped
- Butter lettuce
- Sliced tomato
- Special sauce (I love Sir Kensington’s)
- Kale salad (from Sprouted Kitchen)
- Organic Cheddar cheese
1) Cook quinoa following package instructions.
2) While the quinoa is cooking, finely chop onion, chives, and garlic.
3) Beat eggs in a small mixing bowl.
3) Combine beaten eggs, chopped onion, garlic and chives in a medium mixing bowl. If you don’t have a mixing bowl, any medium size bowl will work.
4) Now add the bread crumbs, sea salt and cooked quinoa and stir. You will want to let the breadcrumbs to sit for a couple minutes in the mix so that they can absorb the moisture.
5) Add chopped cilantro and cardamom to the mixture. Turn the mixer on medium and let it mix for about 5 minutes. If you are doing this by hand, mix thoroughly with a wooden spoon.
6) At this point, make sure that the mixture is moist enough. If not, feel free to add a little water or olive oil. If it happens to be too dry, feel free to add additional bread crumbs.
7) Once the mixture is moist enough, heat the oil in a large skillet over medium heat. Carefully form the mixture into twelve 1 inch thick patties. They usually will be pretty sticky, so feel free to add a bit of gluten-free flour to your hands if needed. You will want to form each patty individually and put it right on the skillet.
8 ) You want to make sure that the oil is not too hot (bubbling) because you will be damaging the oil. So if you adjust the heat to a medium-low you should be okay. Heat each patty for about 7-10 minutes and then use a spatula to flip over. You will notice that the patties are done when they are slightly golden brown on each side.
9) Remove the patties from skillet and let them cool on a wire rack for about 5-10 minutes.
10) Place on a plate, add toppings and enjoy!