Although we both grew up eating burgers, and meat filled pasta sauces, we discovered recently that we don’t actually like the taste of ground beef. And maybe you don’t actually like it either. It was a moment of clarity, revealed by this burger and our spicy chicken avocado burger. When I think of burgers I think of ketchup, mustard, relish, pickles, cheese, white bread lightly toasted…oh yeah, and a burger in there somewhere. The more often we made this burger and our spicy avocado burger, the less toppings we put on them. The burgers themselves are delicious, they aren’t plain meat patties that need a garnish. If you can’t eat it without ketchup…are you sure you really like it?
This is of the first healthy burger recipes we ever tried, and is by far our most requested recipe. One of our favourite things about it is that it is not an imitation hamburger; this burger has a subtle mix of flavours and texture all of it’s own, which is a big draw for those who like us have discovered they don’t really like ground beef.
1 cup water
½ cup red quinoa (can use any colour)
1 Tbsp grapeseed oil or vegetable oil
1 cup diced onions
2 cups finely chopped cremini or white button mushrooms
1 tsp minced garlic
¾ tsp dried marjoram
¼ tsp dried oregano
1 large egg
2/3 cup shredded reduced-fat aged cheddar cheese
½ cup toasted pecans, finely chopped
1/3 cup quick-cooking rolled oats (gluten-free if required)
1 Tbsp sodium-reduced soy sauce or tamari (gluten-free if required)
Directions Preheat the oven to 350°F (180°C). Lightly grease a baking sheet or line with parchment. Combine the water and quinoa in a medium saucepan. Bring to a boil, reduce to a simmer, cover and cook for 15 minutes. Remove from the heat and let sit, covered, for another 10 minutes. Fluff with a fork and set aside to cool. Heat the oil in a large saucepan on medium heat. Add the onions and cook for about 5 minutes or until the onions start to become soft and transparent. Add the mushrooms, garlic, marjoram and oregano; cook for another 5 minutes or until the mushrooms are tender. Set aside to cool. In a medium bowl, beat the egg. Add the quinoa, mushroom mixture, cheese, toasted pecans, oats and soy sauce. Scoop ½ cup (125mL) portions of the mixture onto the baking sheet and shape into 8 or 9 patties 1 inch (2.5 cm) thick, leaving 1 inch (2.5 cm) between them. Bake for 27 to 30 minutes, until slightly browned and crispy. Serve with your favourite garnishes.
Per serving: Energy 150 calories; Protein 7g; Carbohydrates 13g; Dietary Fiber 2g; Fat 9g; Sugar 2g; Cholesterol 25mg; Sodium 130mg.