Return the lyrics of the grill this summer season: Quinoa Burgers in Greek
The summer season barbecue has one thing particular: the aroma, household friendliness, the juicy meal ensuing from everybody's efforts. Generally, you possibly can count on burgers and scorching canines to be on the menu, as they’re the standard staple meals for summer season grilling. This summer season, return the script.
Redeem your beef for a grain that’s extra useful to your well being, however equally scrumptious: quinoa. Well being issues related to consuming purple meat – akin to an elevated threat of most cancers, heart problems and mortality – must be sufficient to result in change. To not point out that quinoa is bursting with dietary advantages that make it the only option. it is a wonderful supply of fiber, protein, manganese, and so on. It is usually gluten free.
In relation to beef:
Quinoa incorporates far fewer energy, complete fats, saturated fats, ldl cholesterol and sodium, all of that are related to weight problems or different well being dangers.
Quinoa incorporates extra fiber and iron – contributing to digestive efficiency and blood manufacturing – to a conventional floor beef patty.
Quinoa has much less protein, eight grams per pound, whereas beef has 31 grams.
Nonetheless, the beneficial quantity of protein per day for a mean sedentary girl is just 46 grams (56 for a person). Combining quinoa with different high-protein meals all through the day can simply attain the beneficial quantity.
On the environmental aspect, the grains are gaining towards the meat day-after-day. A vegetarian food plan is healthier for the Earth. From animal feed manufacturing to livestock watering and housing, processing and transportation, meat manufacturing requires plentiful portions of soil, water and water. and gas. As well as, animals produce methane, a greenhouse gasoline, and bodily waste that have to be disposed of correctly. General, quinoa is the best choice.
Greek quinoa burgers are a very satisfying various to beef patties. They take the identical form and fundamental consistency as beef patties, however they’re higher for our physique and the planet. As well as, they’re filled with taste. Get pleasure from these two recipes in your grill this summer season.
Greek quinoa burgers
From Martha Stewart
1/2 cup quinoa rinsed, all colours
1 medium carrot, lower into giant items
6 inexperienced onions, chopped
15 ounces of Nordic beans drained and rinsed
1/four cup dried breadcrumbs
1 giant egg evenly crushed
1 tablespoon floor cumin
2 tablespoons of olive oil
1/2 cup plain fat-free Greek yogurt
1 tablespoon contemporary lemon juice
1/2 English cucumber, finely sliced diagonally
Use a small saucepan to carry three/four cup of water to a boil. Add the quinoa and canopy, lowering the warmth to low. Cook dinner till liquid is absorbed, 12 to 14 minutes.
Use a blender or meals processor to finely chop the carrot. Add the cooked quinoa, about half of the inexperienced onions, the egg, the bread crumbs, the beans, the cumin, 1 tbsp. In salt tea and 1/four tsp. Pepper tea. Combine till clean however nonetheless just a little coarse.
Make 4 patties three/four inch thick – keep away from sticking by dipping your arms within the water. If too delicate, refrigerate 10 minutes. In a big nonstick skillet, warmth the oil over medium warmth. Cook dinner the patties till they’re effectively cooked and browned – eight to 10 minutes per aspect.
In a separate bowl, mix remaining yogurt, lemon juice and inexperienced onions. Add salt and pepper to style. Serve pancakes with yogurt and cucumber sauce – in 6-inch pitas so as to add Greek zest. Get pleasure from.
Burgers with Greek quinoa
Maven Well being
2 cups cooked quinoa, any shade, fully chilled
1 can 15 ounces chickpeas drained and rinsed
1 medium, seeded and chopped cucumber
1 small purple onion, diced
1/2 cup sun-dried tomatoes, chopped – not in oil
1/2 cup feta cheese, crumbled
1/2 cup chopped parsley
1/2 lemon juice
Salt and pepper to style
Cook dinner the quinoa in keeping with the directions on the bundle.
Add cucumber to meals processor or blender and mix till clean.
Add the sundried tomatoes, purple onion, parsley and feta cheese; jog / combine a number of occasions.
Add the chickpeas and blend till you get a sticky substance.
Add quinoa, lemon juice, salt and pepper. Course of till the combination can simply be rolled into balls – about 40 seconds
Divide and make 10 balls.
Warmth a big saucepan over medium-high warmth and add olive oil.
Place a number of balls within the mould and flatten barely.
Cook dinner and flip till both sides is golden, about three minutes.
Serve scorching pancakes on rolls, pita, salads or with out adornment.
With these two recipes at your fingertips, this summer season is the proper time to transition into good well being.
Featured Picture courtesy of jacqueline
Editor's observe: Initially revealed on July 14, 2015, this text was up to date in August 2019.