HEALTHY LEARNING AT WORK
Quinoa Kale
Burgers with
Chipotle
Yogurt Sauce
SERVES 6
Chipotle gives the sauce
some smoky heat, but you
can also use smoked paprika,
cayenne or even curry
powder, if you prefer.
2/3 cup (160 mL) quinoa
3 cups (750 mL) canned
white navy beans, rinsed
and drained
2 cups (500 mL) very finely
chopped kale
1/3 cup (80 mL) oat bran
2 Tbsp (30 mL) tomato paste
1 large egg, lightly beaten
1 shallot, minced
2 tsp (10 mL) fresh thyme
1/2 tsp (2 mL) salt, divided
1/4 tsp (1 mL) black pepper
1/2 cup (125 mL) plain
2% yogurt
1 Tbsp (15 mL) lemon juice
1 tsp (5 mL) honey
1 garlic clove, grated or
very finely minced
1/4 tsp (1 mL) chipotle chili
powder
6 whole grain buns
(optional)
Tomato, sliced
Cucumber, sliced
Red onion, sliced
In medium-sized saucepan,
combine quinoa and
1 1/4 cup (310 mL) water.
Bring to a boil, reduce heat
and simmer, covered, until
quinoa is tender and water
has been absorbed, about 10
minutes. Remove from heat
and let quinoa cool for at
least 5 minutes.
Place beans in large
bowl and mash with potato
masher or fork. Add quinoa,
kale, oat bran, tomato paste,
egg, shallot, thyme, 1/4 tsp
(1 mL) salt and black pepper
to bowl and stir to combine.
Form mixture into 6 equalsized patties.
In small bowl, stir
together yogurt, lemon
juice, honey, garlic, chipotle
powder and remaining salt.
Taste and add more chipotle
if desired.
Preheat grill to medium.
Brush burgers with oil and
cook for 5 minutes per side,
or until they have developed
a crispy crust. If using buns,
heat them on the grill for
1 minute or until toasted.
Serve burgers topped
with yogurt sauce and
sliced vegetables.
EACH SERVING CONTAINS:
256 calories; 14 g protein;
3 g total fat (1 g sat. fat,
0 g trans fat); 46 g total
carbohydrates (4 g sugars,
12 g fiber); 236 mg sodium
Take 5
JULY 2016