Beet Quinoa Sliders Recipe
Description:
Beet Quinoa Sliders are a healthy, protein-packed burger alternative, perfect for those seeking a nutritious, vegetarian option. With quinoa and tofu adding richness and protein, the beetroot filling brings a deep flavor complemented by fresh vegetables. Sandwiched between hearty whole wheat burger buns, these sliders are a delightful snack with a perfect balance of textures and flavors. Whether you’re looking for a savory treat or a protein boost, these sliders are a great addition to any meal.
Cuisine: Continental
Course: Snack
Diet: High Protein Vegetarian
Ingredients
| Ingredient | Quantity |
|---|---|
| Sweet Potato | 250 grams |
| Quinoa | 1/2 cup |
| Cumin powder (Jeera) | 1 teaspoon |
| Tofu (firm, crumbled) | 100 grams |
| Beetroot | 1 cup (grated) |
| Onion | 1 (finely chopped) |
| Walnuts | 1/2 cup (lightly toasted and coarsely ground) |
| Whole Wheat Bread crumbs | 3 tablespoons |
| Coriander (Dhania) Leaves | 2 tablespoons (chopped) |
| Red Chilli powder | 1 teaspoon |
| Black pepper powder | 1/2 teaspoon |
| Parsley leaves (dried) | 2 teaspoons |
| Dried oregano | 1/2 teaspoon |
| Dried basil leaves | 1/2 teaspoon |
| Garlic | 4 cloves (finely chopped) |
| Lemon juice | 2 tablespoons |
| Red Chilli sauce | 1 tablespoon |
| Salt | As required |
| Burger buns (whole wheat) | 8 |
| Classic Mayonnaise (With Egg) | As required |
| English Mustard Sauce | As required |
| Pickled Jalapenos | 16 (sliced) |
| Iceberg lettuce (or spinach) | As needed |
| Avocados | 2 (sliced) |
| Extra Virgin Olive Oil | As needed |
Preparation Time: 15 minutes
Cooking Time: 60 minutes
Total Time: 1 hour 15 minutes
Serves: 8 sliders
Instructions
Step 1: Cook the Quinoa
Start by rinsing the quinoa thoroughly under running water. Then, place the quinoa into the pressure cooker with 1 cup of water. Seal the cooker, and cook on medium-high heat. Once you hear the first whistle, lower the heat and simmer for 3 more minutes. Turn off the heat and let the pressure release naturally. Once the pressure is released, open the cooker, fluff the quinoa with a fork, and set it aside to cool.
Step 2: Cook the Sweet Potato
Peel and chop the sweet potato into chunks. Add the sweet potato pieces into a pressure cooker with 1/2 cup of water. Place the lid on and cook until you hear 4 whistles. Turn off the heat and allow the pressure to release naturally. Afterward, remove the sweet potato chunks and let them cool. Once cooled, mash the sweet potatoes and set them aside.
Step 3: Sauté the Onions and Garlic
In a pan, heat a little oil over medium heat. Add the chopped onion and garlic, sautéing until the onions turn golden brown and caramelized. This will take about 10 minutes. Add the grated beetroot to the pan and cook until the moisture evaporates and the mixture becomes dry. Turn off the heat and let the mixture cool.
Step 4: Combine the Ingredients
In a large mixing bowl, combine the cooked quinoa, mashed sweet potato, sautéed beetroot and onion mixture, crumbled tofu, walnuts, whole wheat breadcrumbs, coriander leaves, red chili powder, black pepper, parsley leaves, oregano, basil, garlic, lemon juice, and red chili sauce. Season with salt to taste. Mix all the ingredients thoroughly until they form a cohesive, firm mixture.
Step 5: Shape the Patties
Using your hands, shape the mixture into small slider-sized patties. You should be able to make about 8 patties from this mixture. Set the patties aside.
Step 6: Cook the Sliders
Heat a non-stick pan over medium heat and add a little extra virgin olive oil. Once the pan is hot, add the patties and cook on each side for 4-5 minutes, or until they are golden brown and crispy on the outside, and cooked through on the inside. If necessary, cook the patties in batches to avoid overcrowding the pan.
Step 7: Assemble the Sliders
While the patties are cooking, prepare the buns. Lightly toast the whole wheat burger buns in a toaster or on a griddle. Spread a layer of classic mayonnaise on the bottom half of each bun. Then, place a slider patty on top of the mayonnaise. Add a dollop of English mustard sauce for a tangy kick. Layer with pickled jalapenos, a few leaves of iceberg lettuce, and sliced avocado. Top with the other half of the bun.
Step 8: Serve
Serve the Beet Quinoa Sliders immediately while warm, accompanied by your favorite side dish or a fresh salad. Enjoy this high-protein vegetarian snack that’s bursting with flavor!
Nutritional Information (Per Serving)
| Nutrient | Amount per Serving |
|---|---|
| Calories | ~350 |
| Protein | ~15g |
| Carbohydrates | ~40g |
| Fiber | ~6g |
| Fat | ~15g |
| Saturated Fat | ~2g |
| Cholesterol | ~10mg |
| Sodium | ~500mg |
| Potassium | ~600mg |
| Vitamin A | ~25% of Daily Value |
| Vitamin C | ~20% of Daily Value |
| Calcium | ~8% of Daily Value |
| Iron | ~15% of Daily Value |
These Beet Quinoa Sliders are the perfect choice for anyone looking for a healthy, vegetarian snack or light meal. Packed with protein, fiber, and nutrients, they make a filling and satisfying dish. Customize the toppings with your favorite condiments and veggies for a truly personalized slider experience.
