Directions:
- Stir the quinoa andthe broth in a small sauce pan. Bring to a boil, cover, reduce the heat to medium low and simmer for 20 minutes or until all liquid is absorbed. (this should yield 1 1/2 cups of quinoa). While the quinoa is cooking, heat a nonstick skillet and with cooking spray. Saute the onions and carrots for about 5 minutes. Add the garlic and saute for an additional 30 seconds. Mash 3/4 cup of the kidney beans. Combine the mashed beans, onion mixture, parsley and 3/4 cups of the quinoa. Transfer the mixture to a food processor and pulse until smooth. Transfer the pulsed mixture to a bowl and add the remaining ingredients, including the seasoning. Blend well, allow to cool, if needed. Form into patties, and place them on a baking sheet, cover and refrigerate for at least an hour so they can firm up. Preheat the oven to 350 and coat a baking sheet generously with cooking spray. Place the patties on the prepared baking sheet and bake for 20-30 minutes or until the patties are crisp. Gently flip the patties and bake for an additional 20 minutes. Serve with buns if desired.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 300.37 Kcal (1258 kJ) | ||
| Calories from fat | 47.41 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.27g | 8% | |
|---|---|---|---|
| Cholesterol | 0.92mg | 0% | |
| Sodium | 556.41mg | 23% | |
| Potassium | 889.98mg | 19% | |
| Total Carbs | 53.69g | 18% | |
| Sugars | 4.39g | 18% | |
| Dietary Fiber | 12.08g | 48% | |
| Protein | 14.67g | 29% | |
| Vitamin C | 12.6mg | 21% | |
| Vitamin A | 0.2mg | 5% | |
| Iron | 7mg | 39% | |
| Calcium | 102.8mg | 10% | |
| Amount Per 100 g | |||
| Calories | 113.76 Kcal (476 kJ) | ||
| Calories from fat | 17.96 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2g | 8% | |
|---|---|---|---|
| Cholesterol | 0.35mg | 0% | |
| Sodium | 210.74mg | 23% | |
| Potassium | 337.08mg | 19% | |
| Total Carbs | 20.33g | 18% | |
| Sugars | 1.66g | 18% | |
| Dietary Fiber | 4.58g | 48% | |
| Protein | 5.56g | 29% | |
| Vitamin C | 4.8mg | 21% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 2.7mg | 39% | |
| Calcium | 39mg | 10% | |
* 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.
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