Quinoa Burgers with Rosted Cherry Tomato Salsa

Serves 4

Both a whole grain and a complete protein, quinoa is exceptionally nutritious.

1/2 cup (125 ml) uncooked quinoa
1/2 cup (125 ml) shredded carrot
1/2 cup (125 ml) wholegrain breadcrumbs
1/2 cup (125 ml) corn kernels
1/4 cup (60 ml) finely chopped parsley 
1 tsp (5 ml) black pepper
1 large free-range egg, lightly beaten
1 1/2 Tbsp (30 ml) extra-virgin olive oil
4 wholegrain rolls
1/2 cup (125 ml) shredded cos lettuce

1. Rinse quinoa under cool running water and cook as directed on package. 2. Place quinoa, carrot, breadcrumbs, corn, parsley, pepper and egg in food processor and process until mixture is combined but still chunky. 3. Spoon mixture into bowl and use hands to form 4 - 1 in (2.5 cm) thick patties. Place patties on plate and chill in refrigerator for 20 minutes. 4. Heat oil in skillet. Cook each patty 10 minutes per side. 5. Serve on wholegrain roll with lettuce and top with Roasted Cherry Tomato Salsa (see accompanying recipe).

Each serving contains: 1470 kilojoules; 12 g protein; 13 g total fat (2 g sat. fat, 0 g trans fat); 49 g carbohydrates; 5 g fibre; 328 mg salt

Roasted Cherry Tomato Salsa

Makes 8 - 1/4 cup (60 ml) servings

Give any dish a boost of lycopene with this tomato-rich salsa.

2 cups (500 ml) halved cherry tomatoes
1 1/2 Tbsp (30 ml) extra-virgin olive oil
1/4 cup (60 ml) finely chopped onion
1/4 cup (60 ml) finely chopped fresh coriander 
1/2 long red chilli, finely chopped
1 garlic clove, crushed
3 tsp (15 ml) lime juice
Salt and pepper to taste

1. Preheat oven to 230 C. 2. Spread tomatoes on baking tray and drizzle with oil. 3. Place in oven and bake for 15 minutes or until slightly charred. 4. Transfer tomatoes to large bowl and mix in remaining ingredients. 5. Chill before serving.

Each serving contains: 170 kilojoules; 0 g protein; 3 g total fat (0 g sat. fat, 0 g trans fat); 2 g carbohydrates; 1 g fibre; 15 mg salt 

source: "Longevity Promoting Foods", alive Australia #13, Spring 2012