Quinoa cheeseburger with barbecue onions
- 1/2 cup uncooked quinoa
- 1 cup (250ml) beef stock
- 1/2 tsp dried rosemary
- 1 x 400g can red kidney beans
- 1 large egg, lightly beaten
- 1/4 cup (40g) plain flour
- 2 tsp garlic powder
- 1/2 tsp salt
- 1/2 tsp pepper
- oil spray
- 2 medium onions, finely sliced
- 2 tbsp balsamic vinegar
- 2 tbsp brown sugar
- oil spray
- 6 burger rolls
- 1 cup (60g) grated fat reduced tasty cheese
Place quinoa, stock and rosemary into a saucepan and bring to a simmer.
Turn the heat down as far as it will go, cover and cook for 15 minutes until quinoa is cooked. Fluff up and allow to cool a little.
While quinoa is cooking, heat a non-stick frying pan on medium-low, spray lightly with oil and add onions with a pinch of salt.
Cook onions for 15 minutes until soft. Add balsamic vinegar and brown sugar, season with pepper and cook for a further 5 minutes. Set aside.
Place beans into a food processor and pulse a couple of times to make a mash. If it’s still too bean-y, give it a good mash with a fork.
Mix beans with cooked quinoa, beaten egg, flour and garlic powder. Season well.
Heat a non-stick frying pan on medium-high and spray well with oil.
Drop heaped 1/3 cups of mixture into the frying pan and press down lightly to make a patty shape.
Cook for 4 minutes, spray top lightly with oil, flip carefully and cook for a further 4 minutes, topping with grated cheese half way through.
Serve on the burger with some lettuce, topped with onions.
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- Using quinoa pumps up the health factor big time. Quinoa is a super super food, packed with protein, iron, fibre, vitamins B6 and B12 and minerals such as manganese, tryptophan and magnesium. It’s also a phytonutrient-rich antioxidant and anti-inflammatory.
- I use reduced fat ingredients such as reduced fat cheese to keep fat and calories down but use whatever you like.
- This recipe was created by Jay Rogers for Kidspot, New Zealand’s best recipe finder. You can follow Jay at The Moodie Foodie and on Facebook, Twitter or Pinterest.