Veggie burgers are one of my favorite things to cook. You can stuff so much nutrition into one patty and they freeze well making them a great option for bulk cooking. This version came together quickly with whatever I had in the fridge. Most frequently, I use quinoa as a base for my veggie burgers as I almost always have some already cooked in my fridge. Plus, quinoa provides such a fantastic nutritional foundation for any other additions. In particular, quinoa is considered one of the best complete protein sources, providing all 20 amino acids, including the 9 essential amino acids your body can’t produce. It is also an excellent source for antioxidants, specifically flavonoids, that have been shown to lower the risk of many of the chronic diseases prevalent in our society. Other nutrients of note include manganese, magnesium, phosphorus and folate. High in fiber, quinoa promotes gut health and helps the body eliminate toxins.
I used a mix of red and white quinoa for this burger, but you can use any variety you have in the pantry. Different types of quinoa have similar nutritional profiles, but differ in texture. White quinoa is the most common variety, easiest to source and the most affordable. Red quinoa holds its shape better when cooked, and therefore, can provide more texture in dishes like cold salads. Similarly, black quinoa provides more structure, but also has a distinct earthy sweet flavor profile. Any variety works with this recipe, particularly with the addition of eggs and bread crumbs helping with binding everything together!
Brussels sprouts is another vegetable I crave during colder months. Brussels sprouts help disperse cold, and not surprising, they’re at their peak in fall and winter months. This is when they’re sweet and tender, rather than mustardy when harvested in more mild climates. This cruciferous vegetable can be considered a nutritional powerhouse – fortifying you during those long chilly seasons! In particular, they are rich in folic acid, Vitamins C, K and beta-carotene. Like other cruciferous veggies, they also contain lots of glucosinolates, cancer-fighting phytochemicals. To be honest, I think this veggie burger is good any time of year!
If you’re dairy free, you can use nutritional yeast in the recipe. More on nutritional yeast in my previous post. Otherwise, the combination of parmesan and sage makes this veggie burger fall into the comfort food category, in my opinion!
Quinoa Brussels Sprout Burgers
I like to use my food processor to slice Brussel sprouts. It makes the job super fast and easy. Plus, I like my shaved Brussel sprouts to be very thin - making them great additions to raw salads as well as this veggie burger! The store bought shaved Brussels sprouts tend to be on the thicker side. They could work here, but I'd sauté them longer than the recipes calls for.
Ingredients
- 2 cups cooked quinoa
- 2 Tbsp avocado oil divided
- 1/2 onion diced
- 2 cloves garlic minced
- 6 sage leaves chopped
- 1/4 lb Brussels sprouts sliced very thinly
- 3 Tbsp nutritional yeast or parmesan cheese
- 2 eggs lightly beaten
- 1 tsp sea salt
- 1/2 cup whole grain bread crumbs
optional:
- salad greens
- sliced red cabbage
- cherry tomatoes halved
- avocado sliced
Instructions
-
In a large skillet, heat 1 Tbsp avocado oil over medium heat. Add onion, garlic and sage. Cook until onions become translucent, about 5 minutes. Add shaved Brussels sprouts and sauté for a few minutes longer.
-
In a large bowl, put quinoa, onion mixture, nutritional yeast or parmesan cheese, eggs, sea salt and bread crumbs. Mix well to combine. Form into 6 patties.
-
In the same large skillet, heat remaining 1 Tbsp avocado oil. Add burger patties. Cook undisturbed for about 5 minutes, until bottom is golden brown. Flip and cook other side until golden brown.
-
Optional: Serve on a bed of salad greens, red cabbage and cherry tomatoes. Top with sliced avocado.
Alternatively, you can serve these burgers on a traditional burger bun and dress with lettuce, sliced tomato and avocado.