alive logo

Quinoa Burgers / Roasted Cherry Tomato Salsa


    Quinoa Burgers / Roasted Cherry Tomato Salsa

    Quinoa Burgers


    Both a whole grain and a complete protein, quinoa is exceptionally nutritious.

    1/2 cup (125 mL) uncooked quinoa
    1/2 cup (125 mL) carrot, shredded
    1/2 cup (125 mL) whole grain bread crumbs
    1/2 cup (125 mL) corn kernels
    1/4 cup (60 mL) parsley, finely chopped
    1 tsp (5 mL) black pepper
    1 large free-range egg, lightly beaten
    2 Tbsp (30 mL) extra-virgin olive oil
    4 whole grain buns
    1/2 cup (125 mL) romaine lettuce, shredded

    Rinse quinoa under cool running water and cook as directed on package.

    Place quinoa, carrot, bread crumbs, corn, parsley, pepper, and egg in food processor and process until mixture is combined but still chunky.

    Spoon mixture into bowl and use hands to form 4 - 1 in (2.5 cm) thick patties. Place patties on plate and cool in refrigerator for 20 minutes.

    Heat oil in skillet. Cook each patty 10 minutes per side.

    Serve on whole grain bun with lettuce and top with Roasted Cherry Tomato Salsa (see next recipe).

    Serves 2.

    Each serving contains:
    350 calories; 12 g protein; 13 g total fat (2 g sat. fat, 0 g trans fat); 49 g carbohydrates; 5 g fibre; 328 mg sodium

    Roasted Cherry Tomato Salsa

    Give any dish a boost of lycopene with this tomato-rich salsa.

    2 cups (500 mL) cherry tomatoes, sliced in half
    2 Tbsp (30 mL) extra-virgin olive oil
    1/4 cup (60 mL) onion, finely chopped
    1/4 cup (60 mL) fresh cilantro, finely chopped
    1/2 jalapeno pepper, finely chopped
    1 garlic clove, crushed
    1 Tbsp (15 mL) lime juice
    Salt and pepper to taste
    Preheat oven to 450 F (230 C).

    Spread tomatoes out on cookie sheet and drizzle with oil. Place in oven and bake for 15 minutes or until slightly charred.

    Transfer tomatoes to large bowl and mix in remaining ingredients. Chill before serving.

    Makes 8 - 1/4 cup (60 mL) servings.

    Each serving contains:
    40 calories; 0 g protein; 3 g total fat (0 g sat. fat, 0 g trans fat); 2 g carbohydrates; 1 g fibre; 15 mg sodium

    source: "Longevity-promoting foods", from alive #348, October 2011


    Quinoa Burgers / Roasted Cherry Tomato Salsa




    SEE MORE »
    Poached Sablefish and Bok Choy with Lemongrass, Ginger, and Chili
    Mussels with Tomato, Saffron, and Fennel

    Mussels with Tomato, Saffron, and Fennel

    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.