Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 2.2% of RDA
• Calories: 7.6% of RDA
• Carbs: 7.8% of RDA
• Fat (total lipid): 2.1% of RDA
• Fiber: 15.8% of RDA
• Fructose: 0.8% of RDA
• Protein: 5.6% of RDA
• Sodium: 2.5% of RDA
• Sugar: 6.9% of RDA
• Vitamin A (IU): 28.7% of RDA
• Vitamin B6: 130% of RDA
• Vitamin C: 43.8% of RDA
• Iron: 5.0% of RDA
• Magnesium: 14.9% of RDA
• Manganese: 15.9% of RDA
• Niacin: 85.0% of RDA
• Potassium: 6.4% of RDA
• Zinc: 11.1% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
SLIDER MIXTURE
1.
Combine the quinoa and 1 1/2 cup water in a pot. Cover and simmer until the quinoa is tender, about 12 minutes.
2.
While quinoa cooks, chop the basil.
3.
When the quinoa is done (it will look "popped"), remove the lid and let excess moisture cook off.
4.
Add the broccoli, basil, brown rice flour, and nutritional yeast to quinoa. Stir and cook until flour is no longer white, just a minute or so.
5.
Transfer the quinoa mixture to a food processor or wide blender. Add the salt and peas.
6.
Purée until green and pasty. Taste to adjust seasoning.
MAKING THE SLIDERS
7.
Scoop about 1/4 cup of mixture for each slider. (Regular burgers would be 1/2 cup.).
8.
Place onto a nonstick baking pan or lined with parchment.
9.
Bake at 350 for 35-40 minutes, flipping halfway through cooking. Full burgers take about 45-50 minutes.
NOTES, TIPS, TRICKS, HINTS, ETC:
1.
Serve with roasted tomatoes, roasted red pepper hummus, or other favorite toppings.
2.
Quinoa packs healthy vegetarian protein in this recipe. If you don't want to spend time cooking it, though, you can swap out for canned cannellini beans. Just rinse and dry thoroughly before pureeing with the broccoli, peas, and basil mixture.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 153
Protein 6.31 g
Carbohydrates 21.4 g
Iron 0.94 mg
Fiber 4.43 g
Calcium 21.9 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
