Рецепт Quinoa & Zucchini Veggie Burgers
Quinoa & Zucchini Veggie Burgers
May 29, 2015 By: Kathycomment
Eat more veggies! Veggies are packed with fiber and provide your body with much needed energy. They also give you magic powers, maybe. All kidding aside, there are numerous benefits to eating vegetarian a few nights a week. Giving your system a break from the meat and poultry is a good thing both for your body and on your wallet. Eating less meat and more legumes, grains and vegetables means consuming less calories, saturated fat while providing your digestive system with a break. These veggie burgers have been approved by both kids and adults. They have substance and lots of flavor, leaving you satisfied and pretty stuffed. The secret to a great veggie burger is flavor. Don’t skimp on it. The ingredient list might look a little lengthy to you but most of these items you already have in the pantry. The key to healthy and flavorful cooking is utilizing the right spices and making the most of them. Did you know that to get the best health benefits out of garlic you must leave it out for a few minutes before cooking? Five to ten minutes will do the trick. I’ve been starting all my meals with mincing garlic first. The aroma gets me every time, by the time the dish is ready I’m starving. Start by making small changes and you’ll be surprised at how easy it is. I made two of these for Kurt, he was satisfied and stuffed after one and a half. This says a lot, my husband really loves meat.
Quinoa & Zucchini Veggie Burgers
- Prep time: 30 mins
- Cook time: 10 mins
Total time: 40 mins Please note these burgers will hold better together if refrigerated for about 30 minutes plus. You can also freeze them individually for up to 1 week. Ingredients
1 15 oz can chickpeas (drained and rinsed) 1 cup cooked quinoa (3/4 cup uncooked quinoa and 1⅓ cup water) 4 basil leaves, thinly sliced ½ tbsp parsley, finely chopped ½ tbsp dill, finely chopped ¼ small red onion, finely chopped 1 medium zucchini, grated 2 garlic cloves, minced 1 tsp paprika ¼ cup bread crumbs 1 tbsp parmesan cheese ¼ tsp powdered ginger ¼ tsp black pepper salt to taste Instructions
Combine uncooked quinoa and water in a small sauce pan, bring to a boil, then reduce to simmer and cook covered until the water is gone and quinoa is tender. Allow to cool. Grate the zucchini, place into a colander set over a bowl. Sprinkle some salt over the grated zucchini to help draw out the moisture. Let sit for 10-15 min, then squeeze out all the juice. Add cooled quinoa to a food processor along with chickpeas, herbs, red onion, garlic, paprika, bread crumbs, parmesan cheese and ginger. Pulse until well combined. Transfer to a large mixing bowl with zucchini and stir gently. Season with salt and pepper. Form into burger patties and set on a baking sheet. If not cooking right away refrigerate until ready. 3.3.3070