Mushroom-Walnut-Veggie Burgers

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Mushroom-Walnut-Veggie Burgers

 

 

Serves: 5

 

Serving Size: 1 burger

 

 

A wholesome and filling alternative to the traditional hamburger.

 

 

INGREDIENTS

 

3 Tbsp. bulgur

1/3 cup boiling water

1 Tbsp. canola oil

4 ounces sliced portobello mushrooms, chopped

1/2 cup chopped onion

1 garlic clove, chopped

1 serrano or small jalapeno chile pepper, seeded and chopped

1/3 cup walnuts, chopped

1 cup canned pinto beans, rinsed and drained

2 tsp. Vegetarian Worcestershire sauce

1 tsp. reduced-sodium soy sauce

1 large egg white

3 Tbsp. seasoned breadcrumbs

Freshly ground black pepper, to taste

5 whole-wheat buns, split and toasted

5 tsp. coarse seed mustard

5 thin slices red onion

5 romaine lettuce leaves, washed and dried

 

DIRECTIONS

1. Place bulgur in a small bowl. Add boiling water to cover. Let sit until grain

softens, 20 minutes. Drain and set aside.

 

2.

Heat oil in a medium skillet over high heat until very hot. Sauté

mushrooms until the liquid they release evaporates. Add onions, garlic

and chili pepper. Cook until soft, about 8 minutes. Mix in nuts, beans,

Worcestershire and soy sauces. Remove from heat and let cool.

 

3.

Transfer mixture to a food processor and pulse 4 times. Add bulgur and

pulse 4 times, until mixture is finely chopped but not puréed. (Or,

chop by hand until very fine.) Transfer to a mixing bowl. Mix in egg

white, breadcrumbs and pepper, to taste. Form mixture into four

patties.

 

4. Grill burgers about 2 1/2 minutes per side. (Or

cook in a large non-stick skillet with 2 teaspoons oil over medium-high

heat. Cook until browned on both sides, about 5 minutes in all.)

 

5.

Spread mustard on cut sides of buns. Add a lettuce leaf to the bottom

halves, then a burger, then a slice of red onion. Add the top halves of

the buns and serve.

 

 

NUTRITION INFO

Calories: 314

Fat: 11.9 g

Carbohydrates: 40.1 g

Protein: 11.7 g

 

Printed with permission from the American Institute for Cancer Research.

 

 

The American Institute for Cancer Research (AICR) is the cancer charity

that fosters research on diet and cancer and educates the public about

the results.

 

 

  You can easily judge the character of a man by how he treats those who can do

nothing for him. -James D. Miles-