Mushroom-Walnut-Veggie Burgers
- Number of Servings: 1
Ingredients
3 Tbsp. bulgur1/3 cup boiling water1 Tbsp. canola oil4 ounces sliced Portobello mushrooms,chopped1/2 cup chopped onion1 garlic clove, chopped1 serrano or small jalapeño chile pepper,seeded and chopped1/3 cup walnuts, chopped1 cup canned pinto beans, rinsed and drained2 tsp. Worcestershire sauce1 tsp. reduced-sodium soy sauce1 large egg white3 Tbsp. seasoned breadcrumbsFreshly ground black pepper, to taste5 whole-wheat buns, split and toasted5 tsp. coarse seed mustard 5 thin slices red onion5 romaine lettuce leaves, washed and dried
1. Place bulgur in a small bowl. Add hot 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.
Makes 5 burgers.
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.
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.
Makes 5 burgers.
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.
Nutritional Info Amount Per Serving
- Calories: 314.0
- Total Fat: 11.9 g
- Cholesterol: 42.5 mg
- Sodium: 588.0 mg
- Total Carbs: 40.1 g
- Dietary Fiber: 6.0 g
- Protein: 11.7 g
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