A healthy burger—this vegetarian option is rich in protein, and the addition of quinoa and feta provides plenty of calcium to support bone health, too.
SERVES: 4 • PREPARATION TIME: 20 MINUTES, PLUS 20 MINUTES SOAKING • COOKING TIME: 40 MINUTES
NUTRITIONAL INFORMATION PER SERVING (NO BUN): PROTEIN 8.5G CARBOHYDRATE 24G, OF WHICH SUGARS 6.2G FAT 9.7G, OF WHICH SATURATES 3.4G CALS 215
⅓ cup quinoa
2 teaspoons bouillon powder
2 tablespoons olive oil, plus extra for frying the burgers
½ red onion, finely chopped
2 garlic cloves, crushed
1 teaspoon ground cumin
1 can (15-oz.) black beans or kidney beans, drained and rinsed
¾ cup crumbled feta cheese
1 tablespoon chopped parsley leaves
1 tablespoon chopped mint leaves
2 tablespoons cornstarch
sea salt and ground black pepper
burger buns, to serve (optional)
lettuce leaves and tomato slices, to serve (optional)
TOMATO RELISH
1 small dried chipotle chili
4 tomatoes, quartered
1 red onion, quartered
1 tablespoon olive oil
1 tablespoon cilantro leaves
2 teaspoons xylitol
2 teaspoons balsamic vinegar
1 For the relish, soak the chili in warm water 20 minutes, then drain. Heat the oven to 350°F. Put the tomatoes and onion on a baking sheet, drizzle the 2 tablespoons oil over and roast 15 minutes, or until soft. Put in a food processor with the chili and the remaining relish ingredients and pulse to form a thick, chunky mixture. Leave to cool.
2 Meanwhile, put the quinoa in a saucepan with the bouillon powder and generous 1 cup water and bring to a boil. Turn the heat down, cover the pan and leave to simmer 15 minutes, or until the quinoa is tender. Leave to cool slightly, then transfer to a bowl.
3 Heat the olive oil in skillet. Add the onion, garlic and cumin and fry, stirring, about 5 minutes. Remove the pan from the heat and add the beans, feta and cooked quinoa and season with salt and pepper. Stir in the herbs and cornstarch, then mash with a potato masher to break up the beans. Leave to cool slightly.
4 When the mixture is cool enough to handle, divide it into 4 equal portions and shape into burgers. Heat some oil in large skillet over medium-high heat. Add the burgers and cook 5 to 6 minutes, turning halfway through to brown on both sides.
5 Put the patties in burger buns with the lettuce and tomato, if using, or just serve with salad and the relish.
