Quinoa Okara Burgers

Quinoa Okara Burgers

These are surprisingly tasty and work well eaten as a “burger” on a bun, or just grab one and eat it out of hand!

Yield: 12 burgers

  • 1 cup organic quinoa, cooked
  • 1 cup soy – barley okara
  • 2 medium egg whites
  • 2 Tablespoons Asiago, Romano or Parmesan cheese, grated
  • 2 Tablespoons tomato paste
  • 1 Tablespoon spicy brown mustard
  • 2 cloves minced garlic
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 2 Tablespoons prepared no-sugar horseradish
  • 2 slices 100% whole wheat bread, whizzed in blender to crumbs (about 1 cup)
  • 1 Tablespoon organic cornmeal, whole-grain
  • 1 Tablespoon organic soy flour
  • 3 Tablespoons vital gluten
  • 3 Tablespoons dried chives
  • 1 (4 ounce) can green chiles, diced
  • salt and pepper to taste

Mix ingredients well. Cook in a lightly oiled skillet about 3-5 minutes on each side, or until browned and the inside is cooked completely.

Per burger: 101 Calories; 2g Fat (15.9% calories from fat); 5g Protein; 17g Carbohydrate; 2g Dietary Fiber; 1mg Cholesterol; 99mg Sodium. Exchanges: 1 Grain (Starch); 0 Lean Meat; 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

About Vickilynn Parnes

A student of health and nutrition for 40+ years, Vickilynn Parnes has over 30 years of actual hands-on experience reviewing and personally using different tools of the homemaking vocation, focusing on the areas of health and nutrition. Vickilynn is a magazine columnist, product reviewer, cookbook author and radio talk show host, as well as being full-time mom to 5 children.