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Cook Time:35 minsTotal Time:35 minsServings:4Yield:4 servingsJump to Nutrition Facts
Cook Time:35 minsTotal Time:35 minsServings:4Yield:4 servings
Cook Time:35 mins
Cook Time:
35 mins
Total Time:35 mins
Total Time:
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients½cupquinoa1cupwater8ouncesfrozen edamame (about 1 1/2 cups), thawed3scallions, chopped, divided1large egg1tablespoonminced fresh ginger1 ¼teaspoonsgaram masala½teaspoonsalt plus 1/8 teaspoon, divided¼teaspooncayenne pepper2tablespoonsextra-virgin olive oil, divided¾cuplow-fat plain yogurt½cupchopped English cucumber¼cupchopped fresh cilantro (optional)¼teaspoonground pepper1very large tomato, cut into 4 thick slices
Cook Mode(Keep screen awake)
Ingredients
½cupquinoa
1cupwater
8ouncesfrozen edamame (about 1 1/2 cups), thawed
3scallions, chopped, divided
1large egg
1tablespoonminced fresh ginger
1 ¼teaspoonsgaram masala
½teaspoonsalt plus 1/8 teaspoon, divided
¼teaspooncayenne pepper
2tablespoonsextra-virgin olive oil, divided
¾cuplow-fat plain yogurt
½cupchopped English cucumber
¼cupchopped fresh cilantro (optional)
¼teaspoonground pepper
1very large tomato, cut into 4 thick slices
Directions
Combine quinoa and water in a small saucepan. Bring to a boil. Reduce heat, cover and simmer until the water is absorbed, about 15 minutes. Remove from heat and let stand 5 minutes.
Transfer the quinoa to a food processor; add edamame, 2 chopped scallions, egg, ginger, garam masala, 1/2 teaspoon salt and cayenne. Pulse until well combined. Form into four 3 1/2-inch patties (a generous 1/2 cup each).
Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat; swirl to coat the pan. Reduce heat to medium and add the burgers. Cook until browned on one side, 3 to 4 minutes. Carefully turn them over, swirl in the remaining 1 tablespoon oil and brown the other side, 3 to 4 minutes more.
Meanwhile, combine yogurt, cucumber, cilantro (if using), pepper and the remaining scallion and 1/8 teaspoon salt in a bowl. Serve the burgers on a tomato slice with the yogurt sauce.
Tips
Make Ahead Tip: Individually wrap and freeze cooked burgers for up to 3 months. Unwrap and bake frozen burgers on an oiled baking sheet at 375°F for 20 minutes, turning once.
Originally appeared: EatingWell Magazine, July/August 2015
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Nutrition Facts(per serving)285Calories13gFat29gCarbs15gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
