4 Serves
49 Mins
Preheat your oven to 200°C.
In a saucepan, combine the quinoa and water. Bring to a boil, then reduce heat to a simmer, cover, and cook until the water is fully absorbed. Fluff with a fork.
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AmericanVitamin K
3 µg / 120 µgVitamin B1
1 mg / 1.2 mgVitamin B2
1 mg / 1.3 mgVitamin B3
8 mg / 16 mgVitamin B5
1 mg / 5 mgVitamin B6
1 mg / 1.7 mgFolate
215 µg / 400 µgCalcium
183 mg / 1,300 mgIron
6 mg / 18 mgMagnesium
216 mg / 420 mgPhosphorus
329 mg / 1,250 mgPotassium
1189 mg / 4,700 mgSodium
1200 mg / 2,300 mgZinc
2 mg / 11 mgCopper
1 mg / 0.9 mgManganese
2 mg / 2.3 mgSelenium
5 µg / 55 µgFiber
6 g / 28 gSugar
3 g / 50 gSaturated Fat
1 g / 20 gCholesterol
0 mg / 300 mgCaffeine
0 mgNet Carbs
27 gAlcohol
0 g
Drain and rinse the kidney beans, then transfer them to a large bowl and mash thoroughly using a fork.
Dice the onion and sauté in a frying pan with olive oil over medium heat until translucent. Add minced garlic and cook for one minute, then stir in the chili powder and ground cumin for two minutes until fragrant.
Combine the cooked quinoa, sautéed spice mixture, and soy sauce in the bowl with the mashed beans. Season with salt and pepper to taste.
Shape the mixture into four 1-inch thick patties. Place on a baking tray lined with parchment paper.
Bake for 8 minutes, then carefully flip the burgers using a spatula and bake for another 8 minutes.
Remove from the oven and let the burgers rest for 5 minutes before serving.
9
g63
g8
g
American
American