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Quinoa Veggie Burger

Posted by LoveandZest
February 06, 2014
Featured in: Athlete Eats
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This Quinoa Veggie Burgers are packed with protein! They're a great vegetarian recipe for lunch or dinner.

by 

No meat athlete? No problem! Whether you’re a vegetarian, vegan, or striving to eat less meat this year, careful planning makes it possible to meet your nutritional needs. Nutrition plays an important role in giving athletes a competitive edge. Balance is top priority in supporting a meatless diet. Plant based athletes can find it a challenge to eat enough protein, iron, calcium, vitamin B12, and zinc.

Eliminating food groups without exchanging them with those key nutrients in other foods can lead to fatigue, poor recovery and injury. Often removing food groups can lead to eating less, but care should be taken to eat enough calories to meet your goals so you don’t lose muscle or decrease performance.

“But how are you going to get protein?” After going vegetarian, this is typically the first question people will be asking. The good news is there are plenty of nutrient dense proteins on a vegetarian diet like eggs, dairy, beans, soy, nuts, seeds, and whole grains. Eating a variety of protein sources during the day will ensure the athlete is getting all the essential amino acids needed for muscle building and recovery.

One of my favorite whole grains for vegetarians is quinoa. Not only is it a complex carbohydrate with lots of fiber it’s also loaded with protein; a complete protein in fact… meaning it contains all nine essential vitamins and minerals! Give these Quinoa Veggie Burgers a try!

This Quinoa Veggie Burgers are packed with protein! They're a great vegetarian recipe for lunch or dinner.

Try this Quinoa Veggie Burger for a protein-packed vegetarian lunch or dinner option!
This Quinoa Veggie Burgers are packed with protein! They're a great vegetarian recipe for lunch or dinner.

Quinoa Veggie Burger

Yield

makes 6 burgers

Ingredients

  • 1 cup pinto beans
  • 1 cup cooked quinoa
  • 1 cup shredded carrots
  • 1 shallot, minced
  • 1 tablespoon low sodium soy sauce
  • 1 egg
  • 1/4 cup pumpkin seeds
  • 1/4 cup whole golden flaxseed
  • 2 teaspoons cumin
  • 1 teaspoon chili powder
  • 1 teaspoon sriracha
  • pinch of freshly ground pepper
  • 1 cup rice flour

Directions

  1. In food processor or large bowl, process or smash beans until almost smooth, leaving it a little chunky.
  2. Pour pinto beans into large bowl, if using a food processor. Add quinoa, carrots, and shallot to bowl and mix together with beans until incorporated. Add egg, seeds and spices to bean mixture and stir until egg is incorporated. Stir in flour, taking care not to over mix. (Excessive mixing might make the burgers dry).
  3. Form bean mixture into 6 burger patties.
  4. Heat nonstick skillet over medium high heat and cook for 5 minutes on each side. If desired serve with whole grain bun, tomato, lettuce, sprouts, pickles, mayo, and ketchup.

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LoveandZest

LoveandZest
Kristina LaRue is the author of the ATHLETE EATS on HealthyAperture -- a feature that hopes to inspire creativity in the kitchen to fuel active lifestyles! As a board certified sports dietitian, Kristina cooks up healthy menus for collegiate and professional athletes in her day job. In authoring Athlete Eats, she shares simple, energizing recipes designed for the athlete and hopes readers will learn sports nutrition tips along the way so that they can be their best self and fuel for performance. Kristina is a Registered & Licensed Sports dietitian for the Orlando Magic and University of Central Florida Athletics. She provides nutrition services for Tara Gidus Nutrition Consulting and works in the treatment of eating disorders with Joyful Nutrition. She is a co-author of The Flat Belly Cookbook for Dummies and the blogger behind Love & Zest where she shares recipes, life, and nutrition. She graduated from Auburn University with a Bachelor’s Degree in Nutrition and Dietetics and completed her dietetic internship at Oakwood University in 2011. She loves running and training for marathons and triathlons, gardening, creating (mostly healthy) recipes, decorating, blogging, photography, and volunteering with the women’s recovery ministry at her church. On the weekends you can find her at the Farmer’s Market or a local coffee shop spending quality time with her husband, Eric.
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