Veggie Burger with Roasted Red Pepper Relish

One of the most creative ways to increase your fruit and vegetable intake is to make it the highlight of your meal, not just a side-dish! We often think “protein” first, and plan meals around that. But instead, maybe for just one meal per week, center everything around the plants! 

My go-to vegetarian meal is a homemade “veggie burger”. These are not only easy and simple to make, but they also tend to fool the taste-buds of born-and-bred meat eaters. With so much flavor, texture and nutrients, it’s hard to go wrong! They’re versatile, too; you could use any bean, any mixture of finely chopped vegetables, and any seasonings you like. 

Veggie burgers are often bean-based, so your “protein” quota is undoubtedly satisfied. This particular recipe adds in the grain, Quinoa, as well. Quinoa is the only grain that contains all essential amino acids, making it a complete protein. 

Quinoa Veggie Burger & Relish*

Burgers (makes 6):

3-4 tbsp olive oil
4 cloves garlic, finely chopped
1 small carrot, finely chopped
1 small yellow onion, finely chopped
1 celery stalk, finely chopped
2 cups fresh arugula leaves, chopped
1 can (15 oz) cannellini (white) beans, rinsed, drained & mashed
2 cups cooked quinoa
½ cup breadcrumbs
3 tbsp dried oregano leaves
1 egg
Salt & pepper to taste

Relish:

1/3 c dried parsley
2 tbsp fresh lemon juice
1 tsp ground cumin
2 roasted red bell peppers**, finely chopped
½ small yellow onion, minced

Mix all ingredients together. 

Heat ~2 tbsp oil in a 12” skillet over medium heat. Add garlic, carrot, onion and celery; cook, stirring, until soft for about 8 minutes. Transfer to a bowl and add in the arugula, cooked quinoa, oregano, egg and mashed beans. Season with salt/pepper to taste; mix well. 

Divide mixture into six patties; place on a plate and refrigerate for ~20 minutes or until ready to use. Heat ~2 tbsp oil in a 12” skillet over medium heat. Add 3 burgers, cook and flip once until toasted on each side and cooked through (~6 minutes). Repeat with remaining oil and burgers. Divide between whole-wheat buns and top with relish. 

Recipe adapted from Saveur. 

*Optional. Other topping ideas: guacamole, ketchup/mustard, chipotle sauce, BBQ sauce.

**Look for these jarred near olives, canned veggies and/or condiments. Try to find peppers jarred in water, vs. oil. 

Nutrition info (burger + relish – does not include buns)
Calories: 325  Fat: 10.1 (Sat. fat: 1.2g) Carbs: 48 g  Fiber:  7.8 g Sodium: 96 mg  Protein: 11.7 g