Quinoa and Mushroom Veggie Burgers Recipe

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Quinoa and Mushroom Veggie Burgers
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Ingredients:

Directions:

  1. Pulse mushrooms in a food processor until finely chopped or use the grater attachment if, like mine, your processor doesn't do mushrooms well. Transfer to a bowl.
  2. Shred zucchini and remove excess moisture with paper towells. Add to mushrooms.
  3. Heat 2 tablespoons oil in a large pan over medium heat.
  4. Add shallot/onion and red-pepper flakes, and cook until softened, about 2 minutes.
  5. Add mushrooms and zucchini, and cook until tender, about 2 minutes.
  6. Remove from heat, and add Parmesan, quinoa, and salt.
  7. Season with pepper.
  8. Let cool completely, then stir in egg and breadcrumbs.
  9. Cover, and refrigerate until cold and firm, about 1 hour.
  10. Heat remaining 2 tablespoons oil in a large nonstick skillet over medium heat.
  11. Shape mixture into six 1/2-inch-thick patties, pressing firmly.
  12. Cook in batches until golden brown and cooked through, about 3 minutes per side.
  13. Wipe pan clean, and return to medium heat.
  14. Brush cut sides of buns with oil, and heat buns, cut sides down, until toasted, about 1 minute.
  15. Assemble burgers and enjoy!
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 223.04 Kcal (934 kJ)
Calories from fat 63.48 Kcal
% Daily Value*
Total Fat 7.05g 11%
Cholesterol 39.4mg 13%
Sodium 1303.9mg 54%
Potassium 261.22mg 6%
Total Carbs 34.02g 11%
Sugars 0.57g 2%
Dietary Fiber 3.13g 13%
Protein 8.34g 17%
Vitamin C 1.7mg 3%
Iron 2mg 11%
Calcium 54mg 5%
Amount Per 100 g
Calories 74.99 Kcal (314 kJ)
Calories from fat 21.34 Kcal
% Daily Value*
Total Fat 2.37g 11%
Cholesterol 13.25mg 13%
Sodium 438.42mg 54%
Potassium 87.83mg 6%
Total Carbs 11.44g 11%
Sugars 0.19g 2%
Dietary Fiber 1.05g 13%
Protein 2.8g 17%
Vitamin C 0.6mg 3%
Iron 0.7mg 11%
Calcium 18.2mg 5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 4.4
    Points
  • 6
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low cholesterol,
  • sugar free

Bad Points

  • High in Sodium

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