⏱ 30 min totalQuinoa Veggie Burgers
Per 1 serving · 194 g · 17 ingredients
of a 2,000 cal day
- Protein11g14% of calories
- Carbs28g35% of calories
- Fat17g50% of calories
At a glance
One serving of Quinoa Veggie Burgers (194 g) has 305 calories, with 11 g of protein, 28 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (50% of calories). It is high in protein (23% DV), dietary fiber (23% DV) and Vitamin A (27% DV). Keep an eye on sodium and saturated fat, which provide 21% and 20% of the daily value.
High in
20%+ of the daily value
- Protein23%
- Dietary fiber23%
- Vitamin A27%
- Vitamin B624%
- Folate (B9)29%
- Pantothenic acid22%
Good source of
10–19% of the daily value
- Vitamin E18%
- Vitamin K11%
- Thiamine18%
- Riboflavin (B2)19%
- Niacin11%
- Choline11%
Watch
20%+ of the daily value
- Sodium21%
- Saturated fat20%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅛ cup Quinoa- 🥄³⁄₁₆ cup Water
- 🥄¼ dash Salt
¼ dash Black pepper
¹⁄₁₆ cup, shredded Cheddar cheese
⅜ medium Carrots
¹⁄₁₆ cup, chopped Onion
⅜ clove Garlic
¼ large Egg
¹⁄₁₆ cup All-purpose flour
⅛ tsp, ground Cumin seed- 🥄⅛ tsp Salt
⅜ tbsp Sunflower seed kernels
¼ tbsp Olive oil
⅛ cup Hummus
⅛ fruit Avocado
1 leaf, medium Iceberg lettuce
Directions
- 1
Rinse quinoa and drain completely.
- 2
Place quinoa in a saucepan with water and a couple of pinches of salt. Bring to a boil, then reduce heat to very low. Cover and simmer for 13 to 15 minutes until water is absorbed.
- 3
Turn off the heat and let sit covered to cool for 5 minutes. Fluff with a fork and season with salt and pepper.
- 4
In a food processor, mince carrots, onions, and garlic.
- 5
In a large bowl, combine all ingredients except oil, hummus, avocado, and lettuce. Form into 8 patties about 1 inch thick.
- 6
Heat olive oil in a large sauté pan over medium-low heat. Cook burgers, covered, until browned, 6 to 8 minutes per side.
- 7
Serve warm, topped with hummus and avocado, wrapped in lettuce leaves or over salad greens.
Vitamins & minerals
Amounts for 1 serving (194 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 240 μg | 27% |
| Vitamin C | 5 mg | 6% |
| Vitamin D | 0.3 μg | 2% |
| Vitamin E | 3 mg | 18% |
| Vitamin K | 13 μg | 11% |
| Thiamine | 0.2 mg | 18% |
| Riboflavin (B2) | 0.3 mg | 19% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 0.3 mg | 24% |
| Folate (B9) | 116 μg | 29% |
| Vitamin B12 | 0.2 μg | 8% |
| Pantothenic acid | 1 mg | 22% |
| Choline | 62 mg | 11% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 114 mg | 11% |
| Iron | 3 mg | 34% |
| Potassium | 472 mg | 10% |
| Magnesium | 85 mg | 20% |
| Phosphorus | 290 mg | 41% |
| Zinc | 2 mg | 20% |
| Copper | 0.4 mg | 43% |
| Manganese | 1 mg | 38% |
| Selenium | 13 μg | 24% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 802 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 1,947 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 6 μg | — |
| Fructose | 0.3 g | — |
| Galactose | 0 g | — |
| Glucose | 0.5 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.2 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 44 μg | — |
| Serine | 0.4 g | — |
| Starch | 11 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.3 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.3 μg | — |
Burning 305 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 58minWalking (3.5 mph)
- 37minCycling (moderate)
- 25minRunning (6 mph)
- 43minSwimming laps
Common questions
How many calories are in Quinoa Veggie Burgers?
One serving of Quinoa Veggie Burgers (1 serving) has 305 calories, which works out to 157 calories per 100 g. That is about 15% of a 2,000-calorie day.
Are Quinoa Veggie Burgers high in protein?
It provides a solid 11 g of protein per serving (23% of the 50 g daily value), but protein supplies only 14% 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.
Are Quinoa Veggie Burgers keto-friendly?
It is hard to fit into a strict keto diet. One serving has 21 g of net carbs and 35% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Quinoa Veggie Burgers?
472 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Quinoa Veggie Burgers?
1.9 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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