Protein ? Check. Patties ? Check . No animals involved ? CHECK ! “Move over beef, there ‘s a new plant based sheriff in town ! Get ready to savor every bite and revel in the joy of knowing you ‘re making a difference, one delicious plant-based patty at a time !
Protein bean burger
Ingredients
- 1 can of kidney beans
- ½ cup of uncooked quinoa
- 1 tbsp dark soy sauce
- 1 tbsp smoked paprika
- 1tsp garlic powder
- 1tsp onion powder
- 4 tbsp bread crumbs (swap with gluten free bread crumbs for gluten free patties)
- ½ tbsp tomato paste
Instructions
Cook quinoa in boiling water until soften and cool down.
Rinse thoroughly the kidney beans from the can, crush them with a potato musher.
Mix in the quinoa in the beans.
Add inside all the other ingredients and mix with your hands until well combined.
Divide into even balls and shape into patties.
Cook in an non stick pan (preferably grill pan) for 4-5 minutes at each side in medium-high heat.
NUTRITION FACTS PER SERVING
| CALORIES | 316 kcal |
| TOTAL FAT | 3.9 g |
| SATURATED FAT | 0.6 g |
| TRANS FAT | 0 g |
| CHOLESTEROL | 0 mg |
| OMEGA 3 | 0.2 g |
| OMEGA 6 | 1.4 g |
| TOTAL CARBOHYDRATES | 56.6 g |
| DIETARY FIBER | 8.8 g |
| SUGARS | 7.2 g |
| PROTEIN | 15.3 g |
| Vitamins | serving |
|---|---|
| Vitamin A | 0.25 mcg |
| Vitamin D | 0 mcg (0 IU) |
| Vitamin E | 0.9 mg |
| Vitamin K | 8.9 mcg |
| Vitamin C | 0.2 mg |
| B1 (Thiamine) | 0.4 mg |
| B2 (Riboflavin) | 0.2 mg |
| B3 (Niacin) | 2.1 mg |
| B6 (Pyridoxine) | 0.3 mg |
| B12 (Cobalamin) | 0.1 mcg |
| Choline | 55.2 mg |
| Folate | 118.8 mcg |
| Minerals | serving |
|---|---|
| Iron | 3.9 mg |
| Calcium | 102.7 mg |
| Magnesium | 105.5 mg |
| Zinc | 2.1 mg |
| Iodine | 1 mcg |
| Selenium | 8.7 mcg |
| Copper | 0.5 mg |
| Manganese | 1.2 mg |
| Phosphorus | 306.1 mg |
| Sodium | 856 mg |
