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If your doctor has told you to cut down on meat, but you still need to pack a lot of protein into your diet, then these Mediterranean Quinoa Patties are for you. Unlike other beans and grains, which have to be combined to make a complete protein, quinoa is a complete protein all on its own. And, most importantly, it’s delicious.
Preparation
- Soak the sundried tomatoes in hot water for 15 minutes. Drain and then chop.
- Combine all ingredients in a bowl. Mix well. With hands form into 3 to 4-inch patties. The mixture will be very wet, to ensure the patties will be moist. If you are having trouble forming the patties, mix in more breadcrumbs, 1 tablespoon at a time.
- Heat 2 tablespoons of olive oil in a skillet over medium heat drop the patties into the pan, do this in batches so you do not crowd the pan. Cook for 7 minutes, then carefully flip and cook for another 5-7 minutes, or until golden and cooked through. Serve immediately with a green salad and Sesame Remoulade dressing or in a pita pocket.
Ingredients:
- ¼ cup sundried tomatoes
- 2 cups cooked quinoa (See Ann’s Tip)
- 3 eggs, lightly beaten
- 2 tablespoons whole wheat Breadcrumbs
- ¼ cup chopped onion
- 2 tablespoons mint
- Zest from half 1 lemon
- ⅓ cup feta cheese, crumbled
- 1 teaspoon of salt, or to taste
- Freshly ground pepper
Nutritional Information
Calories
147 cals
Fat
5 g
Saturated Fat
2 g
Polyunsaturated Fat
1 g
Monounsaturated Fat
2 g
Carbohydrates
18 g
Sugar
2 g
Fiber
3 g
Protein
8 g
Sodium
255 mg
*per serving
Ann's Tips and Tricks
This recipe is a great way to use up leftover quinoa, but if you need to make it from scratch, combine 1½ cups rinsed quinoa with 3 cups water in a pot with a lid. Bring to a boil uncovered. Reduce heat to medium low and cover. Simmer for 15-20 minutes. Turn off the heat. Leave the quinoa to steam covered for 10 minutes. Remove the lid and let it cool before making the patties.
These burgers will keep up to 3 days in the fridge, so they can be made ahead of time. After cooking, cool them on a wire rack, then refrigerate or freeze them. Defrost them for 3-4 hours in the refrigerator, or run cold water over them until they are soft. When you are ready to eat them, reheat in a lightly oiled skillet.
