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Quinoa And Chickpea Patty, With Cilantro Yogurt
BLESSINGS FROM MY KITCHEN20Ingredients
45Minutes
490Calories
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Ingredients
US|METRIC
4 SERVINGS
- 3/4 cup water
- 1/2 cup quinoa (rinse if needed)
- 2 tsp. oil
- 1 onion (medium, sliced)
- 2 tsp. minced garlic
- 1/4 tsp. dried parsley
- 1/2 tsp. red pepper flakes
- 16 oz. chickpeas (drained and rinsed)
- 1 cup spinach (chopped, uncooked)
- 1/4 cup chopped cilantro (c finely)
- 1 tsp. lemon juice
- 1/4 cup feta cheese
- 1 large egg (beaten)
- 1 cup bread crumbs (whole grain, plus more if needed)
- 1 tsp. salt (/enough to flavor)
- 2 tsp. black pepper
- 3 Tbsp. olive oil (or canola oil)
- 1 cup nonfat plain yogurt
- 1/2 tsp. salt
- 1/2 tsp. pepper
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NutritionView More
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490Calories
Sodium
Fat
Carbs
Fiber
Potassium
| Calories490Calories from Fat170 |
| % DAILY VALUE |
| Total Fat19g29% |
| Saturated Fat4g20% |
| Trans Fat |
| Cholesterol60mg20% |
| Sodium1590mg66% |
| Potassium630mg18% |
| Protein18g |
| Calories from Fat170 |
| % DAILY VALUE |
| Total Carbohydrate63g21% |
| Dietary Fiber8g32% |
| Sugars8g |
| Vitamin A20% |
| Vitamin C20% |
| Calcium30% |
| Iron25% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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