quinoa vegetable burger

By MARTHA ROSE SHULMAN

http://www.nytimes.com/2012/03/29/health/nutrition/quinoa-and-vegetable-burgers-with-asian-flavors-recipes-for-health.html?ref=nutrition&pagewanted=print

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. 

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 15-ounce can white beans, drained and rinsed

1 to 2 tablespoons fresh lime juice (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 4 large or 6 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; 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

Martha Rose Shulman is the author of “The Very Best of Recipes for Health.”