I adapted this recipe from a TVP recipe and went from there. I have never been fond of TVP (Textured Vegetable Protein), but it is a great alternative to meat for the Vegetarians of the world (including my daughter).
Easy to put together, they freeze extremely well and it is actually better to grill them from frozen. Spray your cooking grill first with Cooking Spray to avoid sticking. They can also be cooked in a frying pan (see directions below), but grilling is preferred to get that BBQ flavour (if serving to a vegetarian, make sure you use a part of the BBQ that has not had contact with meat).
- ½ cup UN-cooked Red or White Quinoa (rinsed), about 2 cups cooked
- 1 Tbsp Olive Oil
- 1 cup coarsely grated zucchini
- ¾ cup coarsely grated carrot
- 1 small shallot, minced
- 1 clove garlic, minced
- 1 egg, beaten
- 3 Tbsp cornstarch
- ¼ tsp salt
- 1/8 tsp cayenne pepper (or to taste)
Cook quinoa according to package directions, omitting salt, about 14 minutes. Transfer to a large bowl and set aside.
Heat a large, wide, non-stick skillet over medium heat. Add oil, then zucchini, carrot, shallot and garlic. Cook until soft, about 5 minutes. Remove from heat and add to the bowl of quinoa, stir in egg, cornstarch, salt and cayenne.
Heat the same skillet over medium heat. Firmly press quinoa mixture in a ½ cup measuring cup, turn and release into skillet. Gently press to shape a patty about 4” wide. Repeat, cooking 2 patties at a time. Cook until golden on bottom (about 4 minutes), gently flip and cook another 4 minutes until both sides are golden.
Serve on whole grain, oat or wheat bread and top with tahini sauce (recipe below) and roasted plum tomatoes.
Makes 4 burgers.
Per serving: 159 calories, 5 g protein, 27 g carbs, 4 g fat, 3 g fibre, 180 mg sodium.
- ½ Cup Tahini Paste
- ¼ Cup Lemon Juice
- ¼ Cup Water
- 1 clove Garlic, minced
- 2 Tbsp. Chopped, Fresh Parsley
- ¼ tsp. Sea Salt
In bowl, mix tahini, lemon juice and water. Stir in garlic, parsley and salt. Makes 1 cup (250 mL). Set aside.