Ditch hamburger meat for a quinoa chickpea patty. The panko breading gives this hearty, mouth-watering burger it’s crunchy bite.
This is the kind of satisfying, protein-rich veggie burger everyone will love, kicked up with a splash of hot sauce.
7 teaspoons canola oil, divided3/4 cup finely chopped onion1/2 cup finely chopped peeled carrot3 garlic cloves, minced3/4 cup water1/3 cup uncooked quinoa1/2 cup panko1/2 teaspoon kosher salt1/2 teaspoon freshly ground black pepper1 1/2 cups canned unsalted chickpeas, rinsed and drained1 large egg2 tablespoons hot sauce (such as Tabasco)4 (1 1/2-ounce) whole-wheat hamburger buns, toasted4 romaine lettuce leaves4 (1/4-inch-thick) slices tomato
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.
Calories 407Fat 13.4 gSatfat 1.5 gMonofat 6.4 gPolyfat 4 gProtein 14 gCarbohydrate 59 gFiber 10 gCholesterol 47 mgIron 3 mgSodium 531 mgCalcium 134 mgSugars 8 gEst. Added Sugars 4 g