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Quinoa Kale Burgers with Chipotle Yoghurt Sauce


    Quinoa Kale Burgers with Chipotle Yoghurt Sauce

    Serves 6


    Replete with superfoods, these burgers are loaded with fibre. But don’t think they’ll taste like cardboard. Chipotle gives the sauce some smoky heat, but you can also use smoked paprika, cayenne pepper or even curry powder if you prefer.

    2/3 cup (160 ml) quinoa 
    3 cups (750 ml) cooked or canned haricot beans  (rinsed and drained)
    2 cups (500 ml) very finely chopped kale
    1/3 cup (80 ml) organic oat bran or ground flaxseed
    1 1/2 Tbsp (30 ml) tomato paste
    1 large free-range egg, lightly beaten
    1 shallot, minced
    2 tsp (10 ml) fresh thyme
    1/2 tsp (2 ml) sea salt, divided
    1/4 tsp (1 ml) black pepper
    1/2 cup (125 ml) plain low-fat yoghurt
    3 tsp (15 ml) lemon juice
    1 tsp (5 ml) honey
    1 garlic clove, grated or crushed
    1/4 tsp (1 ml) chipotle chilli powder
    6 organic wholegrain buns (optional)
    Tomato, sliced
    Cucumber, sliced
    Spanish onion, sliced

    In medium-sized saucepan, combine quinoa and 1 1/4 cup (310 ml) water. Bring to a boil, reduce heat and simmer covered until quinoa is tender and water has absorbed, about 10 minutes. Remove from heat and let quinoa cool for at least 5 minutes.

    Place beans in large bowl and mash with potato masher or fork. Add quinoa, kale, oat bran, tomato paste, egg, shallot, thyme, 1/4 tsp (1 ml) salt and black pepper to bowl and stir to combine. Form mixture into 6 equal-sized patties.

    In small bowl, stir together yoghurt, lemon juice, honey, garlic, chipotle powder and remaining salt. Taste and add more chipotle if desired.

    Preheat barbecue to medium. Brush burgers with oil and cook for 5 minutes per side, or until they have developed a crispy crust. If using buns, heat them on the barbecue for 1 minute, or until toasted. Serve burgers topped with yoghurt sauce and sliced vegetables.

    Each serving contains: 1072 kilojoules; 14 g protein; 3 g total fat (1 g sat. fat, 0 g trans fat); 46 g total carbohydrates (4 g sugars, 12 g fibre); 236 mg sodium ‡

    source: "Vegie Burgers", alive Australia #18, Summer 2013


    Quinoa Kale Burgers with Chipotle Yoghurt Sauce




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    Smoky Lentil Sloppy Joe Stuffed Peppers

    Smoky Lentil Sloppy Joe Stuffed Peppers

    This hearty version of traditional sloppy joes has a tidy helping of sleep-aiding dietary fibre, thanks to its payload of smoky lentils. Swapping out the doughy bun for sweet bell pepper ups the nutritional ante and visual appeal. It’s also superb as leftovers. Smoke and fire Chipotle peppers are ripened red jalapeno chiles that have been smoked and dried. In stores, they’re typically sold in a rich, smoky flavoured adobo sauce. They add fiery, complex flavour to sauces used for pasta dishes, tacos, and any version of sloppy joes.