Ingredients
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For the burgers:
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1 cup cooked quinoa (preferably black or red)
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1 can drained and rinsed African peas (also known as 'kong' or 'zabita')
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1/2 cup cooked brown rice
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1 small onion, finely chopped
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1 green bell pepper, cored and diced
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1 tablespoon olive oil
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1 teaspoon smoked paprika
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1 teaspoon cumin powder
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1/2 teaspoon chili flakes (optional)
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Salt and black pepper to taste
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For the chili sauce:
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1 ripe tomato, seeded and finely chopped
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1 small onion, finely chopped
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1 jalapeño pepper, stemmed and finely chopped (remove seeds if you don’t like spice)
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1 tablespoon olive oil
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1 clove garlic, minced
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1/2 teaspoon ground cumin
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1/4 teaspoon salt
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Black pepper to taste
Directions
Sub-Title: A delicious twist on traditional burgers made with protein-rich African peas, nutritious quinoa, and fragrant spices. Perfect for any meal!
Ingredients:
For the burgers:
1 cup cooked quinoa (preferably black or red)
1 can drained and rinsed African peas (also known as ‘kong’ or ‘zabita’)
1/2 cup cooked brown rice
1 small onion, finely chopped
1 green bell pepper, cored and diced
1 tablespoon olive oil
1 teaspoon smoked paprika
1 teaspoon cumin powder
1/2 teaspoon chili flakes (optional)
Salt and black pepper to taste
For the chili sauce:
1 ripe tomato, seeded and finely chopped
1 small onion, finely chopped
1 jalapeño pepper, stemmed and finely chopped (remove seeds if you don’t like spice)
1 tablespoon olive oil
1 clove garlic, minced
1/2 teaspoon ground cumin
1/4 teaspoon salt
Black pepper to taste
Instructions:
Step 1: Prepare the burger mixture: In a large bowl, combine all the ingredients for the burgers and mix well. Divide the mixture into four equal portions and shape each portion into a patty about 1/2 inch thick. Cover with plastic wrap and refrigerate while preparing the chili sauce.
Step 2: Make the chili sauce: Heat the olive oil in a small skillet over medium heat. Add the onion and sauté until translucent, about 5 minutes. Add the tomatoes, jalapeños, and garlic and stir to combine. Cook for another 5-7 minutes, or until the tomatoes have broken down and the mixture has thickened slightly. Remove from heat and let cool completely.
Step 3: Season the patties: Preheat a non-stick pan or griddle over medium-high heat. Brush both sides of each patty with a little bit of olive oil. Sprinkle both sides of the patties with salt and black pepper. Place the burgers on the hot pan and cook for about 4 minutes per side, or until golden brown and crispy on the outside. Flip and continue cooking for another 4-6 minutes, depending on your desired doneness.
Step 4: Serve the burgers: To assemble the burgers, spread a generous amount of the cooled chili sauce onto the bottom half of your favorite bun. Top with a lettuce leaf, sliced tomato, and pickles. Carefully place the cooked patty on top, and cover with the remaining bun halves. Serve immediately and enjoy!
Difficulty Level: Easy
Servings: 4 burgers
Nutrition Facts (per serving):
Calories: 312
Total Fat: 13 g
Saturated Fat: 1 g
Trans Fat: 0 g
Unsaturated Fat: 12 g
Cholesterol: 0 mg
Sodium: 234 mg
Carbohydrates: 41 g
Net Carbs: 30 g
Fiber: 8 g
Sugar: 2 g
Protein: 20 g
Steps
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1
Done
|
Step 1: Prepare the burger mixture: In a large bowl, combine all the ingredients for the burgers and mix well. Divide the mixture into four equal portions and shape each portion into a patty about 1/2 inch thick. Cover with plastic wrap and refrigerate while preparing the chili sauce. |
|
2
Done
|
Step 2: Make the chili sauce: Heat the olive oil in a small skillet over medium heat. Add the onion and sauté until translucent, about 5 minutes. Add the tomatoes, jalapeños, and garlic and stir to combine. Cook for another 5-7 minutes, or until the tomatoes have broken down and the mixture has thickened slightly. Remove from heat and let cool completely. |
|
3
Done
|
Step 3: Season the patties: Preheat a non-stick pan or griddle over medium-high heat. Brush both sides of each patty with a little bit of olive oil. Sprinkle both sides of the patties with salt and black pepper. Place the burgers on the hot pan and cook for about 4 minutes per side, or until golden brown and crispy on the outside. Flip and continue cooking for another 4-6 minutes, depending on your desired doneness. |
|
4
Done
|
Step 4: Serve the burgers: To assemble the burgers, spread a generous amount of the cooled chili sauce onto the bottom half of your favorite bun. Top with a lettuce leaf, sliced tomato, and pickles. Carefully place the cooked patty on top, and cover with the remaining bun halves. Serve immediately and enjoy! |
