Meatless Monday Quinoa Burgers

kira vosk

March 03, 2014

148

So for meatless monday I decided to do something totally healthy, here is my recipe for veggie quinoa burgers, trust me you won't miss the meat on this one. Quinoa is loaded with lean protein, when you mix it with seasonings, these tiny little seeds transform into a flavor packed burger!

2 tablespoons extra virgin olive oil
1 whole avocado sliced

1/4 cup each minced carrot, celery, bell pepper, eggplant
1 small onion, minced
1/2 cup diced baby bella mushrooms, minced (about 6 – 8 mushrooms)
1/4 teaspoon kosher salt
Pinch of cayenne pepper
1 tablespoon fresh thyme leaves
2 tablespoons tomato paste
4 cloves garlic, minced
1/2 cup black quinoa, rinsed
1 cup water
2 teaspoons potato starch
1/4 cup minced fresh flat leaf parsley
1 egg white
Kosher salt and freshly cracked black pepper to taste

In a medium saute pan, heat two tablespoons of oil over medium heat. Add carrot, celery and half the onion; cook three minutes. Add bell pepper, eggplant, mushrooms, salt, cayenne and thyme; cook, stirring...
See the full directions on my site

Nutritions

Calories
89

Sodium
90mg
3% DV

Fat
5g
7% DV

Protein
3g
7% DV

Carbs
9g
3% DV

Fiber
2g
9% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 0.9000000000000001g 4%

Polysaturated Fat 0.97g 6%

Monosaturated Fat 3g 19%

Cholesterol 4mg 1%

Sodium 90mg 3%

Potassium 193mg 5%

Protein 3g 7%

% DAILY VALUE^*

Total Carbohydrate

Fiber 2g 9%

Sugar 1g 3%

Vitamin A 1419IU 28%

Vitamin B6 0.43000000000000005mg 21%

Vitamin C 4mg 6%

Calcium 19mg 1%

Iron 1mg 5%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Diabetic-Friendly Mexican Beans/Legumes Baked Vegetarian Low-Calorie Gluten-Free Vegan Low-Sodium Dinner Low-Fat High-Fiber Low-Carbohydrate Low-Sulfite Sugar Free