Constadina Zarokostas-Vasiliades

This is an extremely healthy high protein, low-fat burger with some favorite Greek flavors to change-up your menu.  Even better, they are filling and it’s easy to make! If you like Greek keftedes you will love these – similar flavor and less fat.

Ingredients:

• 1/2 cup quinoa
• 1 medium-large carrot, cut in big chunks
• 1/2 cup chopped red onion
• 15 ounces great northern beans, drained and rinsed  (I prefer Reduced Sodium)
• 1/4 cup whole wheat dried breadcrumbs
• 1 large egg, lightly beaten
• 2 tablespoons chopped fresh parsley
• 1 tablespoon ground cumin (If you can find roasted ground cumin it is preferred)
• 1 teaspoon (or less) sea salt
• 1/4 teaspoon ground pepper

DIRECTIONS:

1. In a small saucepan, bring 3/4 cup water to a boil; add quinoa, cover, and reduce heat to low.  Cook until liquid is absorbed. 12 to 14 minutes; set aside.
2. In a food processor, pulse carrot until finely chopped.  Add cooked quinoa, chopped onions, beans, breadcrumbs, egg, parsley, cumin, salt, and pepper.

3.  Separate mixture into four equal, almost baseball size balls. (You can wet your hands in water to prevent sticking). Place on a baking sheet pan that has been sprayed with cooking spray to prevent sticking when it cooks. Press down balls with the palm of your hand to be about 3/4-inch-thick.

4.  Refrigerate for at least ten minutes for flavors to meld.  I like to make these in the morning or previous evening and pull them out when I am ready to bake.

5.  Bake in the oven at 375F for 18 minutes.  They should turn golden on the outside.  (Every oven is different so keep an eye on these for the last three minutes just in case your oven has more intense heat than mine.)

• Serve burgers on whole-wheat buns, toasted sliced bread, or in a whole-wheat pita and top with:
• Mustard (Dijon or brown spicy)
• A tablespoon of yogurt
• Tomato slices
• Sliced red onion
• Lettuce
• I also add thinly sliced red radishes and pickles sometimes.

ENJOY!

Yields 4 Quinoa Burgers