Stellar Quinoa Burger - PCOS-Friendly Recipe

Servings: 4

Lunch

This Stellar Quinoa Burger is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Recipe by Cafe Pasqual's, Santa Fe, NM With sweet potato as a binder, quinoa for protein, and meaty mushrooms for depth, this veggie burger beats anything in the frozen foods aisle.

Ingredients

1 small sweet potato
6 tablespoons olive oil, divided
Kosher salt, freshly ground pepper
1 portobello mushroom
1/2 small zucchini
1 small shallot, finely chopped
1/4 teaspoons crushed red pepper flakes
1 cup cooked quinoa (from about 1/2 cup uncooked)
3/4 cup dried breadcrumbs
1 1/2 teaspoons fresh lemon juice
4 English muffins, split, toasted
Guacamole, tomato chutney, and sprouts (for serving; optional)

Instructions

Preheat oven to 350 °F. Prick sweet potato all over with a fork; rub with 1 Tbsp. oil, then season with salt and pepper. Roast directly on oven rack until tender, 30 –45 minutes. Let cool. Remove and discard skin; mash flesh with a fork. Set aside.
Remove stem from mushroom; discard. Pulse cap in a food processor until finely chopped. Coarsely grate zucchini on the large holes of a box grater; gather up in a kitchen towel and squeeze out excess liquid.
Heat 1 Tbsp. oil in a medium skillet over low. Cook shallot and red pepper flakes, stirring often, until shallot is soft, about 2 minutes. Add mushroom and zucchini and cook, stirring occasionally, until vegetables begin to release their liquid but have not taken on any color, about 2 minutes. Transfer to a large bowl; mix in quinoa and season with salt and pepper. Let cool.
Add breadcrumbs, lemon juice, and about 1/4 cup reserved mashed sweet potato to quinoa mixture and mix well. Taste and adjust seasoning with salt and pepper if needed. If mixture is too loose, add more sweet potato to bind.
Divide mixture into 4 portions and form into patties, pressing firmly together with your hands. Heat 2 Tbsp. oil in a medium skillet over medium and cook 2 patties until golden brown, about 2 minutes per side; season with salt and pepper. Repeat with remaining 2 Tbsp. oil and 2 patties.
Build burgers with patties, toasted English muffins, guacamole, tomato chutney, and sprouts.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Lemon.

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Frequently Asked Questions

Is Stellar Quinoa Burger good for PCOS?

Yes, this Stellar Quinoa Burger recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

Comments

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