June 11, 2010

Quinoa Burgers

Dear Cancer Project supporter,

Quinoa burgers are great for whipping up at barbeques or for dinners at home. Serve the burgers with a baked sweet potato or vegan coleslaw on the side. Overall, these burgers are a great alternative to the conventional, high-cholesterol kind because quinoa is packed with protein. Quinoa also contains high amounts of magnesium, which is especially helpful if you have a magnesium deficiency, and it eases nights of restless sleep, lowers your blood pressure and cholesterol levels, and strengthens your bones.

This week’s recipe comes from the kitchen of Joanne Irwin. Joanne is a Food for Life class instructor on Cape Cod, Mass., in the summer and in Naples, Fla., during the winter months. She has been following a plant-based diet since 2006, a time when she was facing deteriorating health. Her change in diet not only reduced her rising lipid numbers, but also sparked her interest in nutrition. She moved from semi-retirement to studying plant-based nutrition and sharing its healing benefits through teaching others. Prior to her work in the nutrition field, Joanne worked as an elementary teacher, social worker and school counselor. She holds a Master’s degree in counseling and is also a Reiki master practitioner. Joanne recently earned her certificate in plant-based nutrition from Cornell University.

Quinoa Burgers

Directions

Makes 4 patties

1 cup cooked quinoa (about 1/2 cup uncooked quinoa)
1 cup cooked mashed beans (about 1/2 cup uncooked beans; use your favorite kind)
1/4 cup cooked brown rice or bulgur (about 1/8 uncooked)
1/3 cup ground flax seeds
3 teaspoons Ener-G Egg Replacer (2 eggs equivalent), whipped with 6 tablespoons water until frothy
1/4 cup tomato sauce
1 tablespoon Dijon mustard or spicy brown mustard
2 garlic cloves, minced
1/2 teaspoon onion powder
2 tablespoons prepared horseradish
1 cup whole wheat bread crumbs
3 tablespoons canned chopped green chiles
3 tablespoons vital wheat gluten (optional)
1/4 teaspoon ground cumin
salt, to taste
black pepper, to taste
cooking spray or oil, as needed

Mix all ingredients, except cooking spray or oil, in a large bowl until well blended.

Shape into patties. Chill for 20 minutes before cooking.

Lightly mist a skillet with cooking spray or oil. Brown each patty for 5 minutes on each side, until nicely browned. Let cool for 5 minutes—patties will firm up as they cool. These patties freeze well!

Nutrition Information

Per patty:

232 calories
5.8 g fat
0.6 g saturated fat
21.4% calories from fat
0 mg cholesterol

437 mg sodium
35.9 g carbohydrate
8.3 g fiber
3.9 g sugar

10.6 g protein
6.1 mg vitamin C
65 mcg beta-carotene
1.2 mg vitamin E
102 mg calcium
3.7 mg iron

Recipe from Joanne Irwin

 
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