Sweet Potato and Quinoa Veggie Burgers

I made these veggie burgers the other night with some pantry ingredients and sweet potatoes and they were SO delicious, flavorful, and filling. Even my husband, who was not too psyched about the idea of veggie burgers, was super into these! This recipe is easy and quick - perfect for a Meatless Monday or any day you feel like cooking without meat. And I am loving having the leftovers heated up for lunch this week!

Quinoa is cooked frequently in our household, as it’s a gluten-free grain/seed that is high in protein, high in fiber, and is a great source of antioxidants. To read more about the health benefits, check out my recipe for Savory Quinoa Breakfast bowl on my website!

Ingredients:

(makes 4-6 “burgers”)

• 1 large sweet potato

• 1 can of cannellini beans, rinsed and drained

• 1 cup of cooked quinoa

• 1 egg, whisked

• 2 garlic cloves, minced

• 1 shallot, minced 

• 1 tsp cumin

• ½ tsp smoked paprika 

• ½ tsp chili powder

• ½ tsp salt

• ¼ tsp pepper

• 2 tbsp avocado oil

Directions:

• Preheat the oven to 425°F. Poke the sweet potato in a few places with a fork and place on a baking sheet. Roast until tender when pierced with a fork, about 45 minutes. Let rest until cool, then peel.

• In a mixing bowl, mash the sweet potato. Add the cannellini beans and continue mashing to make a rough mixture. Add in the egg, quinoa, garlic, shallot, cumin, chili powder, paprika, salt and pepper and stir to combine. Use your hands to make 4-6 patties.

• In a large pan over medium heat, warm avocado oil. Add the patties and cook for about 5 minutes per side or until golden brown.

• Serve burgers on buns or over a salad. I recommend serving with some fresh avocado and dijon mustard!

NOTE: These are veggie burgers and are more delicate than a meat-based burger. Try to be gentle with them and recognize they might fall apart a little.

Quinoa Stuffed Delicata Squash

I am obsessed with all types of squash, but delicata is definitely a favorite of mine. I usually roast it in slices and I just love the nutty and sweet flavor that comes out when roasted. In this recipe, I chose to use delicata squash because once the seeds are scooped from the inside, it makes a perfect boat for stuffing with all sorts of goodness, like quinoa!

Right now, we are not grocery shopping quite as often, so it’s helpful to stock up on veggies that really last, like squashes and root vegetables. I made this Quinoa Stuffed Delicata Squash on a night where we really didn’t have too many ingredients lying around, but the end result was so delicious! Feel free to get creative when creating a quinoa stuffing and use whatever ingredients you have on hand - toasted almonds, currants, dried apricots, ground turkey, parmesan, goat cheese, kale, etc… it’ll all taste great! Also, you can stuff a different type of squash too - like acorn or butternut!

Ingredients:

(serves 4 as a side, 2 as a main)

Getting the stuffing ready!

• 1 cup of uncooked quinoa

• 2 delicata squash

• 1 onion (I used a red onion), diced

• 2 cloves of garlic, minced

• 1 can of chickpeas, drained and rinsed well

• 5 ounces of spinach

• 2 cups of chicken or vegetable broth

• 2 tbsp avocado oil

• 1 tbsp olive oil

• Juice from 1 lemon

• Salt and pepper to taste

Directions:

• Preheat the oven to 400 degrees F. Prepare the squash by cutting off the ends, slicing lengthwise and removing the seeds. Coat the squash with avocado oil and sprinkle with salt and pepper. Roast for 35 minutes until golden brown and tender.

• While squash roasts, cook the quinoa according to the package directions, using broth in place of water.

• As the quinoa is simmering, saute the onion in a medium sized saucepan over medium heat with olive oil and a pinch of salt. Cook until onions are softened (about 10 minutes). Add the garlic and cook until starting to brown (about 2 minutes). Add the spinach and cook until starting to wilt. Add the chickpeas and continue cooking for 1-2 minutes, or until chickpeas are starting to warm.

• Combine onion, chickpea, and spinach mixture with the cooked quinoa. Season with salt, pepper, and the juice from a lemon.

• Once squash are finished roasting, remove them from the oven and spoon in the quinoa mixture and serve!

Sweet Quinoa Breakfast Bowl

This is another great way to use leftover quinoa. This wholesome, high fiber and protein breakfast will truly keep you full and satisfied all morning long!

Ingredients:

(serves 1)

• I cup cooked quinoa

• ½ cup unsweetened almond milk

• ½ banana, sliced

• ¼ tsp cinnamon

• 2 tbsp toasted pecan pieces

• 2 tbsp toasted shredded coconut

• Small handful of blueberries

Directions

• Add cooked quinoa, almond milk, cinnamon, and banana slices to a small saucepan and cook over medium-low heat for about 5-10 minutes or until quinoa is warmed through and has absorbed the almond milk. Add more almond milk if needed.

• Place into a breakfast bowl, top with pecans, shredded coconut, and blueberries and serve

Alternatively (and if you have the time), take uncooked quinoa and cook it according to package cooking directions, with almond milk as the liquid.

Feel free to get creative with this recipe! Top with sliced apple, add in maple syrup or honey, chia or hemp seeds, pomegranate seeds and figs… you name it!

Savory Quinoa Breakfast Bowl

Quinoa is a staple in our household. It is a fiber-rich complex-carb and solid source of plant protein. Plus, it’s incredibly versatile and easy to make (only takes 15 minutes)! When making quinoa as part of dinner, I’ll make a big batch and use the leftovers to top my salads with or to make quinoa bowls with. Just top some quinoa with leftover roasted veggies, avocado, sautéed spinach, and a fried egg, and it’s a pretty delicious lunch!

Lately, I’ve been experimenting with breakfast quinoa bowls and I must say, they are delicious and because of the high protein and fiber content, they keep me full all morning long. Here is my savory breakfast bowl recipe!

Ingredients:

(serves 1)

• 1 cup cooked quinoa

• 1 egg, cooked sunny side up, fried, or soft boiled

• 4 cherry tomatoes, halved

• ¼ an avocado, sliced

• A drizzle of good olive oil

• Salt and pepper to taste

Directions:

• Place quinoa in a bowl. Drizzle with olive oil, salt, and pepper

• Top with cherry tomatoes, avocado, and an egg. Enjoy

Feel free to get creative here! Sometimes I’ll add roasted sweet potatoes or other roasted veggies I have on hand for an additional nutritional punch!

Health Benefits of Quinoa

• Quinoa is an excellent source of plant protein, and it contains all nine amino acids (making it a complete protein)

• It is rich in fiber, keeping you full and helping with digestion

• Quinoa contains large amounts of antioxidants, which help boost our immune systems and reduce inflammation

• It’s an excellent plant source of iron, which is necessary for transporting oxygen in the blood to cells throughout the body

• One cup contains 25% of the daily recommended amount of magnesium, which helps to promote healthy blood sugar levels, energy production, and with detoxification

Sources and Additional Reading:

• https://www.everydayhealth.com/diet-nutrition/diet/quinoa-nutrition-facts-types-how-cook-it-more/

• https://www.healthline.com/nutrition/11-proven-benefits-of-quinoa#section11

• https://www.mindbodygreen.com/0-4994/7-Benefits-of-Quinoa-The-Supergrain-of-the-Future.html

Mushroom and Thyme Quinoa

By adding together the mushrooms, broth, and thyme, this will take your quinoa dish to the next level! It requires only a handful of ingredients, but the taste is rich and satisfying. When cooked, mushrooms embody an umami, savory flavor as well as a hearty, meaty texture. Because of the added mushrooms in this dish, it will fill you up and keep you satisfied. I also love serving this with roasted chicken, making sure to spoon the juices from the chicken right on top!

Ingredients 

(serves 4 as a side)

• 1 cup quinoa, rinsed and drained

• 2 ½ cups chicken (or vegetable) broth

• 1 pound of assorted mushrooms, like shitake and crimini, thinly sliced

• 1 tbsp chopped fresh thyme leaves and 4 sprigs of thyme

• 1 tbsp grass fed butter or ghee

• 1 tbsp olive oil

• Salt and pepper to taste

Directions:

• Add the quinoa, 2 cups of chicken broth, and 4 sprigs of thyme to a pot. Bring to a boil and reduce to a simmer until quinoa is cooked, about 12-15 minutes. Remove thyme stems and set aside.

• While quinoa cooks, heat butter and olive oil in a large saucepan over medium heat. Add mushrooms, a heavy pinch of salt, and chopped thyme. Toss and stir. After five minutes, add in ½ cup of chicken broth. Saute until mushrooms are cooked and tender, about ten more minutes. 

• Add mushrooms (and all of the cooking liquid) and quinoa in a large serving bowl. Toss to combine and serve.

Health Benefits of Mushrooms:

Served with juicy chicken and a seasonal salad

• Mushrooms contain compounds that are antimicrobial and antiviral, making them powerful immune system boosters

• They are a great source of B vitamins, which help support adrenal function and turn nutrients from food into usable energy 

• Mushrooms are one of the few food sources with vitamin D, which helps us to absorb calcium and strengthen bones

• Certain mushrooms, like reishi, are adaptogens, and help reduce levels of cortisol, which can help alleviate stress and anxiety

• They contain anit-cancer compounds that help protect against oxidative stress and prevent tumor formation

Sources and additional reading:

• https://foodrevolution.org/blog/health-benefits-of-mushrooms/

• https://grocycle.com/health-benefits-of-mushrooms/

• https://draxe.com/nutrition/mushroom-nutrition-benefits/

Quinoa and Apple Stuffed Acorn Squash

I love cooking with acorn squash. Not only do they taste great, but they are so versatile and easy to work with. You can simply chop them into chunks and roast them in the oven with salt and pepper, but my favorite way to prepare them is by stuffing them with a flavorful combination of whole grains and veggies. I probably make some version of stuffed squash (I love trying heirloom varieties, like Thelma Sanders squash and Carnival squash, that I find at local farmers markets too) every other week in the fall. It’s such a warming and comforting dish that feels sophisticated, yet is not labor intensive. Stuffed acorn squash can be a hearty vegetarian main course, or you can easily add some ground turkey or chicken sausage if you feel like you need a little meat.

Ingredients:

A chicken sausage brand I recommend

• 2 acorn squash

• ½ cup quinoa, dry

• 4 chicken sausages, chopped into ¼ inch pieces (omit for vegetarians)

• 1 shallot, chopped finely

• 2 cloves of garlic, minced

• 1 tbsp avocado oil

• 1 tbsp olive oil

• 1 tbsp fresh thyme, chopped

• 1 tbsp fresh rosemary, chopped

• 2 apples, diced

• 1 cup vegetable broth

• Salt and pepper to taste

Directions:

Preparing the squash

• Preheat oven to 425 degrees F

• Prepare the acorn squash by trimming the ends to make them flat. Then cut them in half horizontally and scoop out the seeds. Drizzle with avocado oil and sprinkle with salt. Place them on a baking sheet with the cut sides facing down. Bake until they are easily pierced with a fork, about 35-40 minutes. 

• Meanwhile, cook the quinoa. Rinse the quinoa and then place it in a small pot with 1 cup of vegetable broth. Bring to a boil, and then simmer (covered) until all the broth has been absorbed, about 12-15 minutes. Remove the pot from the heat, and fluff the quinoa with a fork. 

• In a medium/large skillet, cook the chicken sausages over medium heat until starting to brown, about 5-7 minutes. Remove them from the skillet and set aside.

• Add olive oil to the skillet along with shallots and a sprinkling of salt. Cook, stirring every so often, until shallot begins to soften, about 5 minutes. Add in garlic, sage, and rosemary and cook for about a minute, or until fragrant. Add in apple pieces and cook until starting to soften, about 3-5 minutes. Add a splash of vegetable broth to help the apples soften. 

• In a mixing bowl, add the skillet ingredients, cooked quinoa, and chicken sausages. Stir to combine. Taste and add additional olive oil, salt, and pepper to taste. I personally like to add a small amount of additional chopped rosemary and thyme.

• Remove the cooked squash halves from the oven and stuff them with the quinoa mixture, and serve.

Tip: You can easily tweak this recipe and make it your own! For example, add in mushrooms and/or top with toasted pumpkin seeds and goat cheese.

Another tip! Make double the amount of stuffing and enjoy as a quinoa bowl for lunch the next day with some sautéed greens.

Health Benefits of Acorn Squash:

• Acorn squash is an excellent source of vitamin C, which boosts immune function and helps to reduce inflammation

• They are rich in potassium, which helps maintain balanced blood pressure levels and regulates fluid balance in cells and tissues

• They are a high-fiber food, which supports regularity, healthy digestion, and the absorption of nutrients from food.

• Acorn squash is a great source of beta-carotene, which converts to vitamin A in our body, and helps eliminate free radicals and improve eye health

Sources and Additional Reading:

• https://draxe.com/nutrition/acorn-squash-nutrition/

• https://servingjoy.com/health-benefits-of-acorn-squash/

• https://www.organicfacts.net/health-benefits/fruit/acorn-squash.html