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Broccoli and Cauliflower Quinoa Burgers

1 hr 35 min
1 hr 15 min prep
20 min cook

Serves 4

31gCarbs
2gFat
7gProtein

Ingredients

  • 1 oz Bag Broccoli & Cauliflower Florets
  • 15 oz Low sodium garbanzo beans
  • 1 cup Quick cook quinoa grains
  • 1 tbsp Whole grain mustard
  • 3 tbsp Liquid aminos
  • 1/4 cup Corn flour
  • 2 tsp Garlic powder

Shop ingredients

  • Item, H-E-B Fresh Steamable Broccoli & Cauliflower. Quantity: 1 each. Price: $2.67.
    H-E-B Fresh Steamable Broccoli & Cauliflower
    1 oz needed

    $2.67

    Adjust quantity
  • Item, Central Market Organics Low Sodium Garbanzo Beans. Quantity: 1 each. Price: $1.64.
    Central Market Organics Low Sodium Garbanzo Beans
    15 oz needed

    $1.64

    Adjust quantity
  • Item, Central Market Quinoa Quick Cook Grains. Quantity: 1 each. Price: $3.52.
    Central Market Quinoa Quick Cook Grains
    1 cup needed

    $3.52

    Adjust quantity
  • Item, H-E-B Organics Whole Grain Mustard. Quantity: 1 each. Price: $2.08.
    H-E-B Organics Whole Grain Mustard
    1 tbsp needed

    $2.08

    Adjust quantity
  • Item, Bragg Liquid Aminos. Quantity: 1 each. Price: $5.08.
    Bragg Liquid Aminos
    3 tbsp needed

    $5.08

    Adjust quantity
  • Item, H-E-B California Garlic Powder. Quantity: 1 each. Price: $2.68.
    H-E-B California Garlic Powder
    2 tsp needed

    $2.68

    Adjust quantity

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  • Just About Foods Organic Blue Corn Flour

    1/4 cup needed

Instructions

  1. Preheat oven 350ºF.
  2. Microwave vegetables according to package directions and let cool enough to handle.
  3. Add broccoli and cauliflower to a food processor and pulse until chopped into very small pieces, 10 - 15 pulses. Add chickpeas, quinoa and mustard and pulse until a dough starts to form.
  4. Transfer mixture to a bowl, add in remaining ingredients (starting with 4 tablespoons flour) and knead by hand until dough can be formed into patties, adding more flour as needed.
  5. Form dough into patties and place on a parchment lined sheet/plate. Chill in fridge for at least 1 hour.
  6. Line a baking sheet with parchment, add patties and bake on the center rack for 20 - 30 minutes, flipping halfway through, until burgers are crispy.

Nutrition

Nutrition Facts

4 servings

  • Amount Per Serving
    Calories
    170
  • % Daily Value*
  • Total Fat
    • 2g
    • 3%
  • Saturated Fat
    • 0g
  • Trans Fat
    • 0g
  • Cholesterol
    • 0mg
  • Sodium
    • 750mg
    • 31%
  • Total Carbohydrate
    • 31g
    • 10%
  • Dietary Fiber
    • 6g
  • Sugars
    • 2g
  • Protein
    • 7g
  • Vitamin C
    • 70%
  • Calcium
    • 5%
  • Iron
    • 15%
  • Vitamin A
    • 15%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Disclaimer

This information is provided for educational purposes only, and the values are estimates.

We make no representations or warranties regarding dietary or lifestyle attributes, allergen contamination, nutrition information, ingredient information, claims, or the products purchased for the recipes. Recipes are not regulated by the FDA and may not meet the FDA guidelines on claims including allergens.

Products in your order may be substituted. Adding optional ingredients, substituting products, or manufacturer product formulation changes could alter the nutritional or ingredient content of this recipe. Check each product’s label for nutrition and ingredient information, and contact the manufacturer with product related questions.

Consult a healthcare provider for nutritional guidance specific to your needs.

Since cooking times can vary, ensure that all recipe ingredients are cooked to a safe internal temperature according to USDA guidelines.