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Butternut Squash Quinoa Burgers

 
One serving costs about $2.28

$2.28 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 vegetarian,lacto ovo vegetarian lunch,main course,main dish,dinner American
spoonacular Score:50%

Spoonacular Score: 50%

 

Forget going out to eat or ordering takeout every time you crave American food. Try making Butternut Squash Quinoa Burgers at home. This recipe makes 4 servings with 385 calories, 14g of protein, and 23g of fat each. For $2.28 per serving, this recipe covers 20% of your daily requirements of vitamins and minerals. It is a good option if you're following a lacto ovo vegetarian diet. 1 person has made this recipe and would make it again. It is brought to you by Foodista. A mixture of ground cinnamon, ground pepper, ground turmeric, and a handful of other ingredients are all it takes to make this recipe so scrumptious. From preparation to the plate, this recipe takes approximately approximately 45 minutes. It works well as a main course. All things considered, we decided this recipe deserves a spoonacular score of 50%. This score is good. If you like this recipe, take a look at these similar recipes: Quinoa with Butternut Squash, Cranberries & Pistachios (Quinoa “Stuffing”), Butternut Squash Apple Sage Burgers, and Butternut Squash Quinoa Salad.

Malbec, Merlot, and Zinfandel are great choices for Burger. Merlot will be perfectly adequate for a classic burger with standard toppings. Bolder toppings call for bolder wines, such as a malbec or peppery zinfandel. You could try Belasco de Baquedano Swinto Malbec. Reviewers quite like it with a 4.2 out of 5 star rating and a price of about 23 dollars per bottle.

Belasco de Baquedano Swinto Malbec

Swinto shows an attractive deep purple color. Complex and powerful in the nose, this exuberant wine boasts an intense aromatic range of ripe black fruits and jams perfectly assembled sith spicy notes provided by the oak ageing. Flavorful, dense and generous, Swinto deliveres an outstanding balance between structure and fruitiness that adds character, power, elegance and a great length to this terrific wine.

» Get this wine on Wine.com

Ingredients

Servings:
0.5 cups
0.5 cups cooked butternut squash
cooked butternut squash
0.25 cups
0.25 cups dry quinoa
dry quinoa
5 oz
5 oz feta
feta
1
1  egg
egg
2 Tbsps
2 Tbsps walnuts
walnuts
2 tsps
2 tsps ground cumin
ground cumin
0.5 tsps
0.5 tsps red ground pepper
red ground pepper
0.5 tsps
0.5 tsps ground cinnamon
ground cinnamon
0.25 tsps
0.25 tsps ground turmeric
ground turmeric
1 tsp
1 tsp sea salt
sea salt
0.5 tsps
0.5 tsps black pepper
black pepper
2 Tbsps
2 Tbsps coconut oil
coconut oil
1
1  fresh lemon
fresh lemon
4
4  whole wheat rolls
whole wheat rolls
2 cups
2 cups mixed baby greens
mixed baby greens
0.5 cups cooked butternut squash
0.5 cups
cooked butternut squash
0.25 cups dry quinoa
0.25 cups
dry quinoa
5 oz feta
5 oz
feta
1  egg
1
egg
2 Tbsps walnuts
2 Tbsps
walnuts
2 tsps ground cumin
2 tsps
ground cumin
0.5 tsps red ground pepper
0.5 tsps
red ground pepper
0.5 tsps ground cinnamon
0.5 tsps
ground cinnamon
0.25 tsps ground turmeric
0.25 tsps
ground turmeric
1 tsp sea salt
1 tsp
sea salt
0.5 tsps black pepper
0.5 tsps
black pepper
2 Tbsps coconut oil
2 Tbsps
coconut oil
1  fresh lemon
1
fresh lemon
4  whole wheat rolls
4
whole wheat rolls
2 cups mixed baby greens
2 cups
mixed baby greens

Equipment

food processor
food processor
sauce pan
sauce pan
frying pan
frying pan
bowl
bowl
food processor
food processor
sauce pan
sauce pan
frying pan
frying pan
bowl
bowl


Instructions

In a small saucepan, bring 1/2 cup water to a boil. Add quinoa, cover, and reduce heat to low. Cook until liquid is absorbed, ~ 3-5 minutes. Set aside. In a food processor, pulse butternut squash, 2 oz. feta, 1 1/2 teaspoon cumin, red pepper, cinnamon, turmeric, sea salt and pepper until just combined. Fold in the quinoa, the walnuts and the egg. Form mixture into four patties. In a large skillet, with a splash of coconut oil or organic butter cook burgers on medium heat until cooked through and crispy on the outside, 8-10 minutes per side. Meanwhile, in a small bowl, combine remaining feta, 1/4 teaspoon lemon zest, lemon juice from half a lemon, and dash of cumin (~1/2 teaspoon). Season with salt and pepper. Serve burgers on a whole wheat roll topped with a few baby greens and creamy feta sauce.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $2.28
Ingredient
½ cups cooked butternut squash
¼ cups dry quinoa
5 ounces feta
1 egg
2 tablespoons walnuts
2 teaspoons ground cumin
½ teaspoons red ground pepper
½ teaspoons ground cinnamon
¼ teaspoons ground turmeric
1 teaspoon sea salt
½ teaspoons black pepper
2 tablespoons coconut oil
1 fresh lemon
4 whole wheat rolls
2 cups mixed baby greens
Price
$0.15
$0.38
$3.34
$0.24
$0.48
$0.26
$0.03
$0.04
$0.03
$0.03
$0.03
$0.44
$0.50
$1.93
$1.26
$9.13

Tips

Health Tips

  • With feta cheese, a little goes a long way, so you probably don't need to worry about using low fat varieties (plus, research suggests people who eat full fat dairy are thinner than those who eat reduced fat products!)

  • Quinoa is super healthy. Read more about its health benefits here.

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Unfortunately feta cheese is high in sodium, so if you're watching your sodium intake you might need to substitute another cheese. Some say rinsing the cheese also reduces its sodium content.

  • get more health tips

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

  • Sea salt can add a unique texture or provide bursts of salty goodness, but ONLY when it isn't being dissolved. So if you have expensive sea salt, save it for sprinkling on salads or dark chocolate cookies, don't try to use it in your pasta sauce or soup. Once sea salt dissolves, the flavor is indistinguishable from table salt from the shaker (after all, they are chemically the same thing, sodium chloride).

Cooking Tips

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • Traditionally, feta cheese is made from sheep's or goat's milk (or a combination of the two). Now some supermarkets sell "feta-style" cheeses made from cow's milk. If you want the authentic feta experience, be sure to read the label carefully.

  • If you've never made quinoa before, be sure to rinse it well before you prepare it. The easiest way is to put it in a fine-mesh strainer and run water over it from the sink. Skipping this step could result in bitter, even soapy tasting quinoa because quinoa's natural coating tastes pretty bad. Quinoa sold in supermarkets is often pre-rinsed, but its better to be safe than sorry, right?

Disclaimer

Nutritional Information

Quickview
384 Calories
13g Protein
22g Total Fat
35g Carbs
14% Health Score
Limit These
Calories
384
19%

Fat
22g
35%

  Saturated Fat
12g
80%

Carbohydrates
35g
12%

  Sugar
5g
6%

Cholesterol
72mg
24%

Sodium
1207mg
53%

Get Enough Of These
Protein
13g
28%

Manganese
1mg
54%

Vitamin A
2320IU
46%

Selenium
24µg
35%

Vitamin B2
0.55mg
33%

Phosphorus
286mg
29%

Vitamin C
22mg
28%

Calcium
266mg
27%

Folate
106µg
27%

Vitamin B1
0.36mg
24%

Iron
4mg
22%

Vitamin B6
0.36mg
18%

Magnesium
71mg
18%

Fiber
4g
17%

Copper
0.31mg
15%

Zinc
2mg
15%

Vitamin B3
3mg
15%

Vitamin B12
0.7µg
12%

Potassium
353mg
10%

Vitamin B5
1mg
10%

Vitamin E
0.85mg
6%

Vitamin K
3µg
3%

Vitamin D
0.36µg
2%

covered percent of daily need

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