Vegetarian Burger

Vegetarian Burger

A red bean and mushroom burger.

Vegetarians, vegans, and even meat-lovers will enjoy these veggie burgers.

2 servings
Preparation 15 min
Cooking 15 min

310 calories per serving 


Ingredients

1/2 onions, finely chopped   100 g
1 clove garlic, pressed    
6 button (white) mushrooms, finely chopped   80 g
1 tbsp fresh cilantro, chopped   2 g
1 1/2 tbsp olive oil   23 mL
1/2 tsp ground cumin   2 g
1/2 tsp turmeric   2 g
1/2 dried chili peppers, minced   0.4 g
1 cup red beans (canned), rinsed and drained   250 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
1/2 tbsp white flour (all purpose)   4 g
2 tbsp yogurt, plain, 2%   30 g
2 pita breads   90 g

Before you start

These burgers can be cooked either in a pan on the stovetop or using an outdoor grill.

Method

  1. Prepare the vegetables and cilantro: finely chop the onion, press the garlic, finely chop the mushrooms, chop the cilantro, and mince the chili pepper. Set them aside.
  2. Heat half of the oil in a skillet over medium-low heat. Add the onion and garlic then sauté 3-4 until translucent. Add the cumin, turmeric and minced chili pepper. Cook 1 min with constant stirring. Add the mushrooms and cook, with occasional stirring, a few minutes until the mushrooms are softened and have lost most of their moisture. Remove the skillet from the heat.
  3. Drain the beans, rinse them and drain again thoroughly, then place them in a bowl. Mash them using a fork, then add them to the skillet with the chopped cilantro and mix well. Add plenty of salt and pepper.
  4. Using floured hands, form the mixture into flat patties. If the mixture is too sticky to handle, mix in a little flour.
  5. Lightly brush the patties with the remaining oil then cook on a hot grill for 8-10 min, until golden-brown, turning them once gently (they are not quite as firm as meat burgers). Alternatively, they may be cooked in a pan, over medium heat for 8-10 min, turning them once.
  6. Serve each burger over a pita bread with a spoonful of yogurt.

Nutrition Facts Table

Nutrition Facts

per 1 serving (230g)

Amount

% DV*

* DV = Daily Value

Calories

310

Fat

9 g

13 %

Saturated 1.5 g
+ Trans 0 g

7 %

Cholesterol

0 mg

Sodium

440 mg

18 %

Carbohydrate

48 g

16 %

Fibre

8 g

31 %

Sugars

4 g

Protein

11 g

Vitamin A

2 %

Vitamin C

8 %

Calcium

10 %

Iron

25 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 1 serving
Grain Products: serving
Milk and Alternatives: 0 serving
Meat and Alternatives: ½ serving

More info

Claims

Free :
Added Sugar, Cholesterol, Trans Fat
Low :
Saturated Fat
Source of :
Calcium, Pantothenic Acid, Vitamin B12, Vitamin B6, Vitamin K
Good source of :
Copper, Iron, Magnesium, Phosphorus, Vitamin E, Zinc
Excellent source of :
Fibre, Folacin, Manganese, Niacin, Potassium, Selenium, Vitamin B1, Vitamin B2
Diet-related health claims :
Heart-healthy

More info


This recipe is in the following categories: Beans/Legumes | Main courses/Entrées | Halal | Heart-healthy | High Fibre | High Iron | Kosher | Low Cholesterol | Low Saturated Fat | Vegetarian | Barbecue/Broil/Grill

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