If you’re on the hunt for a delicious and nutritious burger alternative, look no further than these Quinoa and Veggie Sliders! Packed with protein, fiber, and an abundance of flavors, these sliders are perfect for any meal of the day. Whether you’re hosting a backyard barbecue or simply craving a light and healthy snack, these sliders are sure to impress. The combination of quinoa, chickpeas, and fresh veggies creates a satisfying patty that pairs beautifully with your favorite slider buns. Let’s dive into the reasons to love this recipe and how to make it!
Reasons to Love Quinoa and Veggie Sliders
- Nutrient-Rich: Quinoa is a complete protein, which means it contains all nine essential amino acids. Combined with chickpeas, these sliders provide a filling and healthy meal.
- Vegetarian-Friendly: These sliders are perfect for vegetarians and those looking to reduce their meat intake without sacrificing flavor.
- Customizable: Feel free to switch up the vegetables or spices to suit your taste. The possibilities are endless!
- Easy to Make: With simple ingredients and straightforward steps, these sliders are perfect for novice cooks and seasoned chefs alike.
- Great for Meal Prep: Make a batch ahead of time for quick lunches or dinners throughout the week.
What You’ll Need
- 1/2 cup quinoa, uncooked, rinsed
- 1 1/4 cups water
- 1 cup chickpeas, precooked, rinsed and drained
- 1 egg
- 1/2 cup whole-grain bread crumbs
- 1/4 cup Parmesan cheese, grated
- 1 medium onion, finely chopped or grated
- 3 tablespoons fresh parsley, finely chopped
- 1 teaspoon dried oregano
- 3/4 teaspoon sea salt, divided
- 1/2 teaspoon black pepper
- 1 large zucchini, sliced vertically
- 1 red bell pepper, seeded and cored, sliced into strips
- 3 tablespoons extra virgin olive oil, divided
- 1 tablespoon balsamic vinegar
- 10 whole-grain slider buns
- 10 lettuce leaves
Equipment Breakdown
- Medium saucepan: For cooking quinoa.
- Mixing bowl: To combine all the ingredients.
- Skillet: For sautéing the vegetables and cooking the sliders.
- Spatula: For flipping the sliders.
- Oven or grill: For roasting the zucchini and bell pepper.
Quinoa and Veggie Sliders: How It’s Done
Step 1: Cook the Quinoa
In a medium saucepan, combine the rinsed quinoa and water. Bring to a boil over medium-high heat. Once boiling, reduce the heat to low, cover, and let it simmer for about 15 minutes, or until the quinoa is fluffy and all the water has been absorbed. Remove from heat and let it cool.
Step 2: Prepare the Veggies
While the quinoa is cooking, heat 1 tablespoon of olive oil in a skillet over medium heat. Add the finely chopped onion and sauté until translucent, about 5 minutes. Add the zucchini slices and red bell pepper strips, and cook for another 5-7 minutes, or until tender. Season with 1/4 teaspoon of sea salt and black pepper. Remove from heat and let cool slightly.
Step 3: Mix the Ingredients
In a large mixing bowl, combine the cooked quinoa, chickpeas, sautéed vegetables, egg, bread crumbs, Parmesan cheese, parsley, oregano, and remaining sea salt. Mix well until all ingredients are fully combined. If the mixture feels too wet, add a bit more bread crumbs to help bind it.
Step 4: Form the Sliders
With clean hands, form the mixture into small patties about 2-3 inches in diameter. You should be able to make about 10 sliders. Place them on a plate and refrigerate for 30 minutes to help them firm up.
Step 5: Cook the Sliders
In the same skillet, heat the remaining 2 tablespoons of olive oil over medium heat. Carefully add the patties to the skillet and cook for about 4-5 minutes on each side, or until golden brown and heated through. Alternatively, you can grill them for a smoky flavor.
Step 6: Assemble the Sliders
Once the sliders are cooked, drizzle with balsamic vinegar and serve on whole-grain slider buns with a fresh lettuce leaf. Enjoy them warm and watch them disappear!
Variations by Season
- Spring: Add fresh asparagus or peas for a bright, seasonal touch.
- Summer: Incorporate grilled corn or diced tomatoes for a refreshing flavor.
- Fall: Mix in some shredded carrots or sweet potatoes for a heartier slider.
- Winter: Use kale or spinach for added nutrients and color.
Cook’s Notes
Be sure to rinse the quinoa well before cooking to remove any bitter residue. If you want to make this dish vegan, substitute the egg with a flax egg (1 tablespoon flaxseed meal mixed with 2.5 tablespoons water, let sit for 5 minutes). These sliders can be stored in the fridge for up to 4 days.
Make Ahead Like a Pro
These Quinoa and Veggie Sliders can be made ahead of time and frozen for later use. Simply cook the patties, let them cool completely, and then place them in a single layer on a baking sheet. Freeze until solid, then transfer to an airtight container or freezer bag. They can be reheated directly from the freezer on the stovetop or in the oven.
Helpful Q&A
Can I use canned chickpeas instead of dried?
Absolutely! Canned chickpeas are a great time-saver. Just make sure to rinse and drain them before adding to the mixture.
How do I know when the sliders are cooked through?
The sliders should be golden brown on the outside and heated through in the center. You can cut one open to check if needed!
What can I serve with these sliders?
These sliders pair well with a side salad, sweet potato fries, or even a light coleslaw for a delicious meal.
Can I make these sliders gluten-free?
Yes! Simply replace the whole-grain bread crumbs with gluten-free bread crumbs, and ensure your slider buns are also gluten-free.
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Hungry for More?
If these Quinoa and Veggie Sliders have whetted your appetite for more delicious recipes, stay tuned for more amazing dishes that are healthy, hearty, and simply irresistible! Whether you’re looking for quick weeknight dinners or impressive meals for entertaining, we’ve got you covered.
Experiment with new flavors, explore seasonal ingredients, and let your culinary creativity flourish. Happy cooking!
Quinoa and Veggie Sliders
Ingredients
For the Sliders:
- 1/2 cup quinoa uncooked, rinsed
- 1 1/4 cups water
- 1 cup chickpeas precooked, rinsed and drained
- 1 large egg
- 1/2 cup whole-grain bread crumbs
- 1/4 cup Parmesan cheese grated
- 1 medium onion finely chopped or grated
- 3 tablespoons fresh parsley finely chopped
- 1 teaspoon dried oregano
- 3/4 teaspoon sea salt divided
- 1/2 teaspoon black pepper
- 1 large zucchini sliced vertically
- 3 tablespoons extra virgin olive oil divided
- 1 tablespoon balsamic vinegar
- 10 whole-grain slider buns
- 10 leaves lettuce
Instructions
Instructions:
- In a medium saucepan, combine the rinsed quinoa and water. Bring to a boil over medium-high heat. Once boiling, reduce the heat to low, cover, and let it simmer for about 15 minutes, or until the quinoa is fluffy and all the water has been absorbed. Remove from heat and let it cool.
- While the quinoa is cooking, heat 1 tablespoon of olive oil in a skillet over medium heat. Add the finely chopped onion and sauté until translucent, about 5 minutes. Add the zucchini slices and red bell pepper strips, and cook for another 5-7 minutes, or until tender. Season with 1/4 teaspoon of sea salt and black pepper. Remove from heat and let cool slightly.
- In a large mixing bowl, combine the cooked quinoa, chickpeas, sautéed vegetables, egg, bread crumbs, Parmesan cheese, parsley, oregano, and remaining sea salt. Mix well until all ingredients are fully combined. If the mixture feels too wet, add a bit more bread crumbs to help bind it.
- With clean hands, form the mixture into small patties about 2-3 inches in diameter. You should be able to make about 10 sliders. Place them on a plate and refrigerate for 30 minutes to help them firm up.
- In the same skillet, heat the remaining 2 tablespoons of olive oil over medium heat. Carefully add the patties to the skillet and cook for about 4-5 minutes on each side, or until golden brown and heated through. Alternatively, you can grill them for a smoky flavor.
- Once the sliders are cooked, drizzle with balsamic vinegar and serve on whole-grain slider buns with a fresh lettuce leaf. Enjoy them warm and watch them disappear!
Equipment
- Medium Saucepan
- Mixing Bowl
- Skillet
- Spatula
- Oven or grill
Notes
- Rinse the quinoa well before cooking to remove any bitter residue.
- For a vegan option, substitute the egg with a flax egg (1 tablespoon flaxseed meal mixed with 2.5 tablespoons water, let sit for 5 minutes).
- These sliders can be stored in the fridge for up to 4 days.
