Veggie Quinoa Burgers

Vegetarian
Very Healthy
Health score
72%
Veggie Quinoa Burgers
45 min.
8
200kcal

Suggestions

Ingredients

  • 19 ounce kidney beans rinsed drained canned
  •  carrots minced peeled
  • stalks celery minced
  • 0.5 cup bread crumbs dry
  • 0.5 bunch optional: dill fresh chopped
  • tablespoons ginger root fresh minced
  • cups mushrooms fresh minced
  • cloves garlic minced
  • servings salt and ground pepper black to taste
  • tablespoon olive oil 
  •  onion minced
  • 0.5 cup quinoa 
  • 0.5  bell pepper red minced
  • tablespoons sesame oil 
  • slices mozzarella cheese shredded
  • cups pkt spinach fresh chopped
  • cup water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • baking pan
  • grill

Directions

  1. Preheat an outdoor grill for high heat and lightly oil the grate.
  2. Combine quinoa and water in a saucepan and bring to a boil. Reduce heat to low, place lid on saucepan, and cook until water is completely absorbed, about 15 minutes;
  3. Remove from heat and set aside to cool.
  4. Heat 2 teaspoons olive oil in a skillet over medium-high heat. Cook and stir carrots, celery, red bell pepper, onion, garlic, ginger, and mushrooms in the hot oil until softened, about 10 minutes; set aside to cool.
  5. Mash kidney beans with a fork in a large bowl; add quinoa and the carrot mixture to the means and mix.
  6. Mix dill, spinach, egg, bread crumbs, sesame oil, mozzarella cheese, salt, and pepper into kidney bean mixture; shape into 8 patties.
  7. Brush the 1 tablespoon olive oil evenly both sides of each patty.
  8. Arrange the patties into a large baking dish.
  9. Grill on preheated grill until hot in the center, 7 to 8 minutes per side.

Nutrition Facts

Calories200kcal
Protein14.89%
Fat29.89%
Carbs55.22%

Properties

Glycemic Index
46.6
Glycemic Load
5.13
Inflammation Score
-10
Nutrition Score
18.102608570586%

Flavonoids

Apigenin
0.29mg
Luteolin
0.24mg
Isorhamnetin
0.72mg
Kaempferol
0.68mg
Myricetin
0.07mg
Quercetin
3.27mg

Nutrients percent of daily need

Calories:200.47kcal
10.02%
Fat:6.87g
10.57%
Saturated Fat:1.06g
6.6%
Carbohydrates:28.55g
9.52%
Net Carbohydrates:22.04g
8.01%
Sugar:4.7g
5.22%
Cholesterol:0.4mg
0.13%
Sodium:264.51mg
11.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.7g
15.4%
Vitamin A:6087.02IU
121.74%
Vitamin K:48.54µg
46.23%
Manganese:0.68mg
33.76%
Fiber:6.52g
26.07%
Vitamin C:16.41mg
19.89%
Folate:78.72µg
19.68%
Phosphorus:179.23mg
17.92%
Vitamin B1:0.24mg
15.77%
Potassium:541.11mg
15.46%
Magnesium:60.87mg
15.22%
Copper:0.3mg
15.17%
Vitamin B2:0.25mg
14.95%
Vitamin B6:0.26mg
13.15%
Iron:2.21mg
12.28%
Vitamin B3:2.31mg
11.55%
Selenium:6.11µg
8.73%
Zinc:1.18mg
7.87%
Vitamin B5:0.73mg
7.34%
Vitamin E:1.09mg
7.27%
Calcium:69.76mg
6.98%
Source:Allrecipes