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HEALTHY RECIPES | Lunch | 7-Ingredient Veggie Sliders

7-Ingredient Veggie Sliders

DIFFICULTY LEVEL

Oven Mitt Easy Oven Mitt Medium Oven Mitt Hard

Ingredients

  • 1/2 red onion, diced
  • 6 button or baby bella mushrooms, diced (roughly 1 1/4 cups)
  • 1 (15 ounces) can of kidney (or black) beans, rinsed and drained
  • 3/4 cup cooked quinoa
  • 1 tablespoon chili powder
  • 1/2 cup raw walnuts, crushed
  • Cooking spray

Instructions

  1. Heat a large skillet over medium-low heat and add some nonstick spray. When hot add the onion and slowly sauté, seasoning with a pinch each salt and pepper.
  2. When the onions are soft (about 5 minutes), turn up the heat to medium and add the mushrooms. Season with another pinch of salt and pepper and cook until the mushrooms and onions are slightly browned and fragrant (about 3 minutes).
  3. Remove from heat and add beans and mash.
  4. Transfer the mixture to a mixing bowl, add the quinoa, chili powder and stir.
  5. Add walnuts a little at a time until the mixture is thick and flexible enough to form into patties.
  6. Pop in the fridge for 10-15 minutes to cool and preheat your oven to 375 degrees F. Coat a baking sheet with nonstick spray.
  7. Once chilled, form into small patties.
  8. Arrange on the baking sheet and brush or spray the tops with olive oil and another pinch of black pepper and any leftover crushed walnuts (optional).
  9. Bake at 375 degrees F for a total of 40-45 minutes, flipping around the 20-minute mark.
  10. Serve on small whole wheat buns atop mixed greens and desired veggie toppings.

Nutritional Information

Serving Size: 2
Calories: 127
Total Fat: 5 g
Saturated fat: 0 g
Trans fat: 0 g
Sugar: 1 g
Sodium: 64 mg
Carbs: 16 g
Protein: 5 g

Source:

Minimalist Baker

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