Introducing our Quinoa, Beetroot, and Feta Burger – a superbly healthy option that doesn't compromise on flavour. Ideal for those mild spring nights, this burger combines the goodness of quinoa, the earthy sweetness of beetroot, and the creamy tang of feta. Refreshingly light and packed with nutrients, it's the perfect way to enjoy a satisfying meal without feeling weighed down. Get ready to experience the freshness of spring in every bite!
Let’s explore the health benefits of some of these ingredients:
Quinoa:
Often called a grain, Quinoa (pronounced KEEN-wah) is scientifically classified as a seed. Its sometimes referred to as a “pseudograin” because we eat it like cereal grains, and it has similar nutrients. Quinoa is one of the few plant proteins that is a complete protein in terms of having all the essential amino acids. Quinoa is also high in minerals, vitamins, fibre and low in fat. Source of folate, vitamin B6, vitamin E, copper, iron, zinc, manganese, magnesium, potassium and phosphorous.
Beetroot:
Beetroot has been associated with health benefits such as improving blood pressure and protecting liver health. Nutrients include folate, manganese, potassium, iron, and vitamin C. They also contain betalains thought to be responsible for the antioxidant, anti-inflammatory, and antitoxic properties.
Feta:
Feta is one of the most well know cheeses in Greece and is in many mediterranean dishes. It is often made from sheep and goats’ milk. Feta is higher in calcium than cheeses like mozzarella, ricotta, cottage cheese or goats’ cheese and lower in fat than cheddar or parmesan. Contains vitamin B2, calcium, phosphorus, vitamin B12, selenium, vitamin B6 and Zinc.
Prep and cooking 45 mins/ 4 servings
Ingredients
- 1/2 cup white quinoa, rinsed
- 1 cup (250ml) water
- 1/4 cup rolled oats
- 2 tbs finely grated parmesan
- 2 tbs chopped fresh chives
- 2 eggs, lightly whisked
- 2 zucchini, peeled into ribbons
- 2 yellow squash, thinly sliced
- 1 tbs olive oil
- 4 wholegrain bread rolls (or gluten free bread rolls)
- Baby spinach leaves, to serve
- Mayonnaise (Great guts mayo), to serve
Beetroot and feta relish
- 150g baby beetroot, scrubbed, peeled, chopped
- 3 tsp lemon juice
- 50g green apple, chopped
- 50g reduced-fat smooth fetta
Methods
Place 1 cup water and quinoa in a small saucepan over medium heat. Bring to the boil. Reduce the heat to low. Simmer for 12-14 minutes or until liquid is absorbed. Cool completely.
Combine quinoa, oats, parmesan, chives and eggs in a bowl. Season well. Stand for 10 minutes.
To make the relish, process beetroot and lemon juice in a food processor until finely chopped. Add apple and fetta. Process until a coarse paste. Season.
Preheat a chargrill over medium heat. Place zucchini and squash in a bowl and spray with olive oil. Season. Cook, gently tossing, for 3-4 minutes or until lightly charred and tender.
Heat oil in a large non-stick frying pan over medium heat.
Place two 8cm egg rings in the pan. Divide half the quinoa mixture among the egg rings and flatten into patties. Cook for 2 minutes or until golden. Remove the egg rings and carefully turn over patties. Cook for a further 2 minutes or until golden and crisp. Transfer patties to a plate lined with paper towel to drain. Repeat with the remaining quinoa mixture.
Fill each roll with relish, spinach leaves, patties, grilled vegetables and mayonnaise (Great guts mayo), and serve.
Adapted from: https://www.taste.com.au/recipes/quinoa-burger-beet-feta-relish/fcd33ac1-39e1-46df-a269-29a4e31d8bbd
