* Exported from MasterCook *
Quinoa and Vegetable Burgers with Asian Flavors
Recipe By :Martha Rose Shulman
Serving Size : 5 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Veggie
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups cooked quinoa
2 tablespoons canola oil
6 fresh shiitake mushrooms -- stemmed and sliced thin
1 tablespoon minced fresh ginger
2 garlic cloves -- minced
1 cup finely chopped red bell pepper
1/4 cup chopped cilantro
1 cup finely chopped arugula
Salt to taste
1 can white beans -- (15 ounce) (1 can) drained and rinsed
1 tablespoon fresh lime juice -- to 2 T. (to taste)
1 egg -- (optional)
Soy sauce -- to taste (optional)
Freshly ground pepper
1. Preheat the oven to 375 degrees. Place the cooked quinoa in a large
bowl.
2. Heat 1 tablespoon of the oil over medium-high heat in a heavy skillet
and add the sliced shiitakes in one layer. Cook, without stirring, for 1
minute, and then stir until the mushrooms are beginning to soften. Add the
ginger, garlic and a generous pinch of salt and continue to cook for
another minute. Remove from the heat and add to the bowl with the quinoa.
Stir in the red pepper, cilantro and arugula.
3. In a food processor fitted with the steel blade, or in a bowl using a
fork or a potato masher, purée the white beans with the lime juice and, if
using, the egg. Add to the quinoa mixture and stir everything together.
Season to taste with soy sauce or salt and pepper.
4. Begin heating a heavy ovenproof skillet over medium-high heat. Seasoned
cast iron is good, and so is a heavy nonstick pan that can go into the
oven. Moisten your hands lightly and shape 6 large or 4 smaller patties.
Add the remaining tablespoon of oil to the pan and, working in batches if
necessary, cook the patties for 2 minutes on one side, until nicely
browned. Carefully turn over and place in the oven. Bake 10 to 15 minutes,
until the patties are lightly browned and don't fall apart. Remove from
the heat and serve, with or without buns, ketchup and the works.
Yield: 4 to 6 burgers.
Advance preparation: These can be put together and shaped up to 3 days
before browning. They can also be cooked ahead and reheated in a low oven
or in a pan on the stove. Keep them well wrapped in the refrigerator.
Nutritional information per serving (4 servings): 250 calories (32 % fat);
9 grams fat; 1 gram saturated fat; 3 grams polyunsaturated fat; 5 grams
monounsaturated fat; 0 milligrams cholesterol; 38 grams carbohydrates; 8
grams dietary fiber; 398 milligrams sodium (does not include salt to
taste); 11 grams protein
This vibrant burger is made with both cooked and uncooked vegetables. The
egg is optional; if you don't use it, be careful when flipping the patty
so that it doesn't fall apart.
Source:
"Recipes for Health, New York Times, March 28, 2012"
S(Formatted by Chupa Babi):
"March 2012"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 286 Calories; 7g Fat (21.8%
calories from fat); 14g Protein; 43g Carbohydrate; 8g Dietary Fiber; 42mg
Cholesterol; 27mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat;
1/2 Vegetable; 0 Fruit; 1 Fat.
Nutr. Assoc. : 2809 0 903386 0 0 0 0 1602 0 0 0 0 0 0
