We want you to be healthy, wealthy, and wise, so we’re starting off each week with Meatless Monday recipes.
This week we have an amazing recipe from April Crowley. She is a personal chef and nutrition consultant who helps out with a variety of events and nutrition education for pregnant women. You should absolutely head over to her Facebook and Like her page because who wouldn’t want all this amazing food in their newsfeed!
Sweet potato Quinoa burgers with Spicy Ketchup (Adapted from a recipe by Martha Rose Shulman, author of “The Very Best of Recipes for Health”)
Total time: About 1 hour, not including chilling in the refrigerator or baking the sweet potatoes
1/3 cup white quinoa, rinsed
1/3 cup red lentils, rinsed
1 2/3 cups water
1/2 tsp salt
1 1/2 pounds sweet potatoes (about 1 large), roasted
3 cups, tightly packed, chopped fresh spinach
3/4 cup feta cheese, crumbled
1/4 cup minced chives
1 tbsp fresh lemon juice (about half of a lemon)
Freshly ground pepper to taste
1 cup panko breadcrumbs
1/4 cup vegetable oil
1/2 cup ketchup
2 tbsp hot sauce of choice (Cholula or Tabasco work great)
1. For spicy ketchup, mix together the ketchup and hot sauce in a squeeze bottle or other container. Either shake or stir well to combine. Refrigerate until ready to use.
2. Combine quinoa, red lentils, water and salt to taste in a saucepan and bring to a boil. Reduce heat, cover and simmer 15 to 20 minutes, until quinoa is tender and displays a thread, and lentils are just tender. Drain off any water remaining in the pot through a strainer, tapping strainer against the sink to remove excess water, then return quinoa and lentils to the pot. Cover pot with a towel, then return the lid and let sit undisturbed for 15 minutes.
3. Skin sweet potatoes and place in a large bowl. Mash with a fork. Add spinach and mash together (I use my hands for this). Add quinoa and lentils, feta, chives, lemon juice, and salt and pepper to taste. Mix together well. Mixture will be moist.
4. Take up about 1/3 cup of the mixture and form into a ball (you can wet your hands to reduce sticking). Roll the ball in the panko, then gently flatten into a patty. Set on a plate and continue with the rest of the mixture. Refrigerate uncovered for 1 hour or longer (the longer the better).
5. When you’re ready to cook, place a rack over a sheet pan. Heat 2 tablespoons oil in a 12-inch, heavy nonstick frying pan over high heat. Swirl the pan to coat with the hot oil. Lower heat to medium. Place 4 to 5 patties in the pan (do not crowd), and cook until well browned on one side, about 4 minutes. Turn and brown for about 4 more minutes. Remove to rack. Heat remaining oil in the pan and cook remaining patties. Keep patties warm in a low oven until ready to serve. Serve with a salad or on a whole wheat bun with the spicy ketchup or your choice of toppings.
Yield: 10 patties
Advance preparation: You can form the patties and keep them refrigerated for up to 2 days, or cook them all the way through and keep them refrigerated for 2 or 3 days. Reheat on a baking sheet in a low oven for 10 to 15 minutes. The patties freeze well. Thaw completely before reheating. The spicy ketchup will keep in the refrigerator for 6 weeks.
Nutritional information per burger: 198 calories; 8 grams fat; 2 grams saturated fat; 4 grams polyunsaturated fat; 2 grams monounsaturated fat; 8 milligrams cholesterol; 27 grams carbohydrates; 4 grams dietary fiber; 151 milligrams sodium (does not include salt to taste); 6 grams protein