Mushroom-Walnut-Veggie Burgers


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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

View full nutritional breakdown of Mushroom-Walnut-Veggie Burgers calories by ingredient
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Introduction

A wholesome and filling alternative to the traditional hamburger. A wholesome and filling alternative to the traditional hamburger.

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

Directions

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.


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Member Ratings For This Recipe


  • Very Good
    9 of 9 people found this review helpful
    Even my veg phobic children enjoyed it. I found it a little 'bland' for my taste and will probably add spices and lemon next time. I grilled mine in a 'george forman grill' and it worked quite well - at little dry on its own perhaps but with hummous and salad it was great. - 12/20/08

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  • Very Good
    8 of 8 people found this review helpful
    Used Quinoa instead of bulgar. Served on a grainless piece of bread. Delightful! - 6/22/09

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  • 7 of 7 people found this review helpful
    These are yummy! My red meat eating partner loved them too! I used brown rice instead of bulger. - 3/2/09

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  • Incredible!
    6 of 6 people found this review helpful
    I made these to try a new veggie dish with my daughter and they were a hit! Even my husband, son and room mate ate these up! We doubled the batch and there was none left! I forgot to buy the bulgar and used Kouskous instead and it worked fine. We will make these again. - 12/20/07

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  • 5 of 7 people found this review helpful
    Wondering how if you make 4 patties, you get 5 burgers??? - 7/27/09

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