Quinoa-Feta Burgers Recipe

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Ingredients:

Serving

1 (15 oz) can kidney beans, drained and rinsed
1 green onion, minced
1 carrot, finely grated
2 cups quinoa, cooked
2 tbsp fresh parsley, chopped
3 tbsp feta, crumbled
1 tsp salt
2 egg whites, lightly whisked
2 tbsp extra virgin olive oil
6 whole grain buns, grilled
whole grain mustard , for serving
grilled onion , for serving
lettuce , for serving

Directions:

In a bowl, mash beans into a thick paste and mix in green onion, carrot, quinoa, parsley, feta, salt, and egg whites.
Form mixture into six patties and chill 30 minutes.
Heat 1 Tbsp oil in a skillet over medium-high heat, directly on grill grates or on stove top, and cook patties until golden (add remaining tbsp oil if cooking in batches), 4 to 5 minutes per side.
Serve on buns with mustard, grilled onions, and lettuce.
Tip: For grilled onions, drizzle slices with oil, season with salt and pepper, and grill over medium-high heat, turning, until tender and charred, 6 to 8 minutes.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	154.48 Kcal (647 kJ)
Calories from fat	70.55 Kcal
		% Daily Value*
Total Fat	7.84g	12%
Cholesterol	6.83mg	2%
Sodium	513.77mg	21%
Potassium	183.43mg	4%
Total Carbs	15.57g	5%
Sugars	1.65g	7%
Dietary Fiber	2.61g	10%
Protein	5.29g	11%
Vitamin C	2.6mg	4%
Vitamin A	0.1mg	3%
Iron	0.9mg	5%
Calcium	58.2mg	6%

Amount Per 100 g
Calories	147.92 Kcal (619 kJ)
Calories from fat	67.55 Kcal
		% Daily Value*
Total Fat	7.51g	12%
Cholesterol	6.54mg	2%
Sodium	491.95mg	21%
Potassium	175.64mg	4%
Total Carbs	14.91g	5%
Sugars	1.58g	7%
Dietary Fiber	2.5g	10%
Protein	5.06g	11%
Vitamin C	2.4mg	4%
Vitamin A	0.1mg	3%
Iron	0.8mg	5%
Calcium	55.7mg	6%

* 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

3.2

Points
4

PointsPlus

Good Points

saturated fat free,
low cholesterol,
good source of fiber

Bad Points

High in Sodium

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