quinoa

Quinoa Burgers

/ Ren

The newly-formed Austin Food Blogger Alliance has teamed up with the Capitol Area Food Bank to promote awareness of the resources available to area residents (such as the SNAP program).  As AFBA members, we have specifically been challenged to come up with affordable, kid-friendly recipes that are tasty, healthy and easy to prepare.

I did some quick research on which low-cost foods are chemical-free, whole (minimally processed) and nutrient-dense, and decided that quinoa [keen-WAH] fit the bill quite nicely.  Cultivated in the Andes Mountains since the pre-Columbian era, this seed is prized for its extraordinary nutritional value, particularly protein and essential amino acids.  Gluten-free and easy to digest, quinoa is being considered as a possible crop in NASA’s Controlled Ecological Life Support System for long-duration manned spaceflights.

Here, then, is my recipe for surprisingly satisfying, delicious quinoa burgers..

Quinoa Burgers

Makes 3-4 patties, depending on size (recipe inspired by a post at Eating Welll…Living Thin)

2/3 cup quinoa (choose from black, red or brown varieties)
1-1/3 cup water or broth
1/2 cup shredded cheese
2 green onions, slivered
2 eggs
1/3 cup corn flake crumbs or bread crumbs
salt and pepper

Place quinoa and water in a saucepan and bring to a boil. Reduce heat, cover and simmer until all the liquid has been absorbed.  Remove from heat, fluff with a fork and allow to cool to room temperature.

Stir in cheese, green onions, eggs and corn flake crumbs.  Season to taste with salt and pepper, then refrigerate mixture for 1 hour.

Heat a tablespoon of olive oil in a skillet over medium heat.  Form quinoa into hamburger-shaped 1/2-inch patties, then gently place in hot pan and cook until golden brown on both sides.  Serve plain or on a bun, with toppings of your choice (tomatoes, onions, hummus, etc.).

Lacto-fermented, Sprouted Quinoa w/Maple Butter & Cream

/ Ren

Talk about an easy, healthy, hearty breakfast for a cold morning!

“Quinoa (KEEN-wah), the ancient grain of the Incas, has been cultivated in the Andean highlands of South America for over 7000 years.

It was of great nutritional importance in pre-Columbian Andean civilizations, being secondary only to the potato, and was followed in importance by maize. In contemporary times, this crop has become highly appreciated for its nutritional value, as its protein content is very high (12%–18%), making it a healthful choice for vegetarians and vegans.

Unlike wheat or rice (which are low in lysine), quinoa contains a balanced set of essential amino acids for humans, making it an unusually complete protein source. It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten-free and considered easy to digest. Because of all these characteristics, quinoa is being considered a possible crop in NASA’s Controlled Ecological Life Support System for long-duration manned spaceflights.

Quinoa has a light, fluffy texture when cooked, and its mild, slightly nutty flavor makes it an alternative to white rice or couscous.”

The night before, soak quinoa in an equal volume of milk (i.e., 1 cup of milk to one cup of quinoa) with a dollop of whey or active yoghurt (I leave it out on the counter, covered with a piece of cheesecloth or a thin cotton kitchen towel). Raw milk products are preferred, but you can certainly substitute non-homogenized, low-heat pasteurized products if that’s what you have.

In the morning, boil filtered water equal in volume to the milk. Notice that the grains have sprouted!  Stir in the quinoa and its liquid. Reduce heat to a gentle boil, cover and cook until tender, about 15 minutes.

Serve with milk or cream and a spoonful of maple butter.