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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
1. Soak the sundried tomatoes in hot water for 15 minutes. Drain and then chop.
2. 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.
3. 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.
