⏱ 65 min totalMushroom-Quinoa Burger
Per 1 serving · 197 g · 17 ingredients
of a 2,000 cal day
- Protein11g9% of calories
- Carbs47g37% of calories
- Fat31g55% of calories
At a glance
One serving of Mushroom-Quinoa Burger (197 g) has 497 calories, with 11 g of protein, 47 g of carbohydrates and 31 g of fat. Most of its energy comes from fat (55% of calories). It is high in protein (22% DV), Vitamin K (57% DV) and thiamine (33% DV). Keep an eye on sodium, which provides 34% of the daily value.
High in
20%+ of the daily value
- Protein22%
- Vitamin K57%
- Thiamine33%
- Riboflavin (B2)24%
- Niacin24%
- Folate (B9)33%
Good source of
10–19% of the daily value
- Dietary fiber19%
- Vitamin E16%
- Vitamin B618%
- Pantothenic acid17%
- Zinc16%
Watch
20%+ of the daily value
- Sodium34%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 ¼ medium White mushrooms
⅛ cup, chopped English walnuts
¼ clove Garlic
½ tbsp Canola oil- 🥄³⁄₁₆ tsp Salt
¹⁄₁₆ tsp Black pepper
¾ medium Scallions
½ tsp Rice wine vinegar
1 ¼ tbsp Quinoa
1 ¼ tbsp Cornstarch
1 ¼ roll Hamburger bun
1 tbsp Alfalfa sprouts
¼ cup shredded Romaine lettuce
¼ medium whole Tomatoes
1 tbsp Mayonnaise
¼ tsp Rosemary
¼ tsp Lemon juice
Directions
- 1
Preheat the oven to 375°F.
- 2
In a 3-quart shallow baking dish, toss mushrooms with walnuts, garlic, half of the oil, salt, and pepper. Spread in an even layer.
- 3
Bake for 20 minutes or until mushrooms are tender. Remove from the oven and let cool.
- 4
In a food processor, pulse the mushroom mixture with scallions and vinegar until mostly smooth, scraping the sides as needed. Cover and refrigerate for at least 20 minutes, or up to 2 hours for better flavor.
- 5
Transfer the mixture to a large bowl and stir in quinoa and cornstarch until well-blended. Preheat the oven to 375°F and line a baking sheet with foil.
- 6
Form the mixture into 5 patties, about 1/2" thick and 3" wide. Heat the remaining oil in a 12" nonstick skillet over medium heat. Cook patties in two batches for 5 minutes, turning once, until well-browned.
- 7
Transfer the seared patties to the prepared baking sheet and bake for 10 minutes or until heated through.
- 8
Meanwhile, combine mayonnaise, rosemary, lemon juice, and a pinch of salt. This rosemary mayo can be refrigerated for up to 5 days.
- 9
Serve the burgers on buns with rosemary mayo, garnished with sprouts, lettuce, and tomato.
Vitamins & minerals
Amounts for 1 serving (197 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 73 μg | 8% |
| Vitamin C | 8 mg | 9% |
| Vitamin D | 0.1 μg | 0% |
| Vitamin E | 2 mg | 16% |
| Vitamin K | 68 μg | 57% |
| Thiamine | 0.4 mg | 33% |
| Riboflavin (B2) | 0.3 mg | 24% |
| Niacin | 4 mg | 24% |
| Vitamin B6 | 0.2 mg | 18% |
| Folate (B9) | 132 μg | 33% |
| Vitamin B12 | 0 μg | 1% |
| Pantothenic acid | 1 mg | 17% |
| Choline | 43 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 93 mg | 9% |
| Iron | 4 mg | 47% |
| Potassium | 443 mg | 9% |
| Magnesium | 84 mg | 20% |
| Phosphorus | 219 mg | 31% |
| Zinc | 2 mg | 16% |
| Copper | 1 mg | 59% |
| Manganese | 1 mg | 63% |
| Selenium | 22 μg | 40% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 31 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 826 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 791 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 0.5 g | — |
| Polyunsaturated fats | 16 g | — |
| Proline | 1 g | — |
| Retinol | 2 μg | — |
| Serine | 0.5 g | — |
| Starch | 7 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 3 g | — |
| Total omega 6 | 12 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 497 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 94minWalking (3.5 mph)
- 60minCycling (moderate)
- 41minRunning (6 mph)
- 70minSwimming laps
Common questions
How many calories are in Mushroom-Quinoa Burger?
One serving of Mushroom-Quinoa Burger (1 serving) has 497 calories, which works out to 252 calories per 100 g. That is about 25% of a 2,000-calorie day.
Is Mushroom-Quinoa Burger high in protein?
It provides a solid 11 g of protein per serving (22% of the 50 g daily value), but protein supplies only 9% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Mushroom-Quinoa Burger keto-friendly?
It is hard to fit into a strict keto diet. One serving has 42 g of net carbs and 37% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Mushroom-Quinoa Burger?
778 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Mushroom-Quinoa Burger?
5.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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