Buffalo Quinoa Burgers

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Buffalo Quinoa BurgersRecipe

Photo: Jennifer Causey; Styling: Lindsey Lower

This is the kind of satisfying, protein-rich veggie burger everyone will love, kicked up with a splash of hot sauce.

Serves 4 (serving size: 1 burger)

Ingredients

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7 teaspoons canola oil, divided
3/4 cup finely chopped onion
1/2 cup finely chopped peeled carrot
3 garlic cloves, minced
3/4 cup water
1/3 cup uncooked quinoa
1/2 cup panko
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1 1/2 cups canned unsalted chickpeas, rinsed and drained
1 large egg
2 tablespoons hot sauce (such as Tabasco)
4 (1 1/2-ounce) whole-wheat hamburger buns, toasted
4 romaine lettuce leaves
4 (1/4-inch-thick) slices tomato

Preparation

1. Heat a saucepan over medium-high heat. Add 2 teaspoons oil; swirl to coat. Add onion, carrot, and garlic; sauté 3 minutes. Add 3/4 cup water and quinoa; bring to a boil. Cover, reduce heat to medium, and simmer 18 minutes or until liquid is absorbed. Spoon cooked quinoa onto a large plate; cool 5 minutes. Combine quinoa mixture, panko, salt, pepper, chickpeas, and egg in a food processor; pulse until chickpeas are slightly mashed and mixture comes together. Shape quinoa mixture into 4 (1/2-inch-thick) patties.

2. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add patties to pan; cook 3 minutes on each side or until lightly browned.

3. Combine remaining 2 teaspoons oil and hot sauce in a bowl. Place patties on bottom halves of buns; top evenly with hot sauce mixture, lettuce, tomato, and top halves of buns.

Created date

January 2016

Nutritional Information

Calories 407
Fat 13.4 g
Satfat 1.5 g
Monofat 6.4 g
Polyfat 4 g
Protein 14 g
Carbohydrate 59 g
Fiber 10 g
Cholesterol 47 mg
Iron 3 mg
Sodium 531 mg
Calcium 134 mg
Sugars 8 g
Est. Added Sugars 4 g