Beet Quinoa Sliders Recipe
These vibrant Beet Quinoa Sliders are a perfect blend of hearty flavors and nutritious ingredients, making them an ideal choice for anyone looking for a delicious and wholesome snack or meal. Packed with protein from quinoa and tofu, and bursting with the earthy sweetness of roasted sweet potatoes and beets, these sliders are an excellent option for those following a vegetarian or high-protein diet. Whether you’re hosting a house party or just want to enjoy a healthy and satisfying burger, this recipe will surely impress.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Sweet Potato | 250 grams |
| Quinoa | 1/2 cup |
| Cumin Powder (Jeera) | 1 teaspoon |
| Tofu (firm, crumbled) | 100 grams |
| Beetroot (grated) | 1 cup |
| Onion (finely chopped) | 1 |
| Walnuts (lightly toasted & coarsely ground) | 1/2 cup |
| Whole Wheat Bread Crumbs | 3 tablespoons |
| Coriander (Dhania) Leaves (chopped) | 2 tablespoons |
| Red Chilli Powder | 1 teaspoon |
| Black Pepper Powder | 1/2 teaspoon |
| Parsley Leaves (dry) | 2 teaspoons |
| Dried Oregano | 1/2 teaspoon |
| Dried Basil Leaves | 1/2 teaspoon |
| Garlic (finely chopped) | 4 cloves |
| Lemon Juice | 2 tablespoons |
| Red Chilli Sauce | 1 tablespoon |
| Salt | As required |
| Whole Wheat Burger Buns | 8 buns |
| Classic Mayonnaise (with egg) | As required |
| Mustard Sauce | As required |
| Pickled Jalapenos (pickles) | 16 slices |
| Iceberg Lettuce (or spinach) | As needed |
| Avocados (sliced) | 2 |
| Extra Virgin Olive Oil | As needed |
Nutritional Information:
| Nutrient | Amount per Serving |
|---|---|
| Calories | ~380 kcal |
| Protein | ~12 grams |
| Carbohydrates | ~50 grams |
| Fat | ~18 grams |
| Fiber | ~7 grams |
| Sodium | ~450 mg |
| Potassium | ~750 mg |
| Vitamin A | ~170% Daily Value |
| Vitamin C | ~25% Daily Value |
Instructions:
1. Cooking the Quinoa:
Start by rinsing the quinoa thoroughly under cold running water to remove any bitter coating. Add the quinoa and 1 cup of water to a pressure cooker. Secure the lid and cook over medium-high heat. Once you hear the first whistle, lower the heat to simmer for 3 minutes. After 3 minutes, turn off the heat and allow the pressure to release naturally. Open the cooker, fluff the quinoa, and set it aside to cool.
2. Pressure Cooking the Sweet Potato:
Peel and chop the sweet potato into chunks. Add the chopped sweet potato to the pressure cooker along with 1/2 cup of water. Secure the lid, and cook for 4 whistles over medium heat. Once done, turn off the heat and allow the pressure to release naturally. Afterward, remove the sweet potatoes and let them cool before mashing them with a fork or potato masher.
3. Sautéing Onions and Beetroot:
In a pan, heat a little olive oil over medium heat. Add the finely chopped onions and garlic, sautéing until the onions are caramelized and golden brown. Once the onions are ready, add the grated beetroot to the pan and cook for a few minutes until the moisture from the beetroot evaporates. Turn off the heat and let the mixture cool.
4. Preparing the Beet Quinoa Burger Patty:
In a large mixing bowl, combine the cooled onion and beetroot mixture with the mashed sweet potato and cooked quinoa. Add the crumbled tofu, walnuts, breadcrumbs, chopped coriander leaves, cumin powder, red chilli powder, black pepper, dry parsley, oregano, basil, lemon juice, red chili sauce, and salt to taste. Mix well until all the ingredients are evenly combined.
5. Shaping the Patties:
Divide the mixture into 8 equal portions and shape each portion into a round burger patty. Lay the patties on a lined tray and refrigerate for at least 1 hour. This helps the flavors meld and the patties firm up.
6. Cooking the Patties:
After chilling, heat a little olive oil in a non-stick pan over medium heat. Once hot, add the burger patties to the pan and fry until golden brown on both sides, about 3-4 minutes per side. Remove from the pan and set aside to cool slightly.
7. Assembling the Beet Quinoa Sliders:
Slice the whole wheat burger buns in half. On the bottom half of each bun, spread a layer of mayonnaise and mustard. Top with a leaf of iceberg lettuce or spinach, a few slices of pickled jalapenos, and avocado slices. Place a beet quinoa patty on top, then close with the other half of the bun. Press lightly to secure and serve.
8. Serving:
Serve the Beet Quinoa Sliders immediately with a side of fresh salad or a chilled drink like a Pomegranate Mint Cocktail for a complete and refreshing meal. If avocados are unavailable, feel free to substitute with sliced onions and tomatoes for a delicious twist.
Tips:
- Substitutions: If you don’t have tofu, you can substitute with mashed chickpeas or cooked lentils for an equally nutritious option.
- Make Ahead: These patties can be made ahead and stored in the fridge for up to 2 days. They also freeze well for up to 1 month. Just cook them from frozen when ready to serve.
- Vegan Option: To make this recipe completely vegan, use a plant-based mayonnaise alternative or skip the mayo and use hummus instead.
- Add Some Heat: If you enjoy a spicier burger, try adding some finely chopped green chillies or a dash of hot sauce to the patty mixture.
Conclusion:
These Beet Quinoa Sliders are not only bursting with vibrant colors and flavors, but they are also packed with protein, fiber, and essential vitamins, making them an excellent choice for a healthy meal. Whether served at a casual gathering or as a quick weeknight dinner, these sliders are sure to be a crowd-pleaser. Enjoy the rich flavors and enjoy the health benefits of these wholesome ingredients!
