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Vegetarian Burger

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A red bean and mushroom burger.

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

Preparation : 15 min Cooking : 15 min
310 calories/serving
  • Can be done in advance
  • Easy
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Kid-friendly
  • Heart-healthy

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
1/2 tbsp white flour (all purpose) 4 g
2 tbsp soy yogurt 30 g
2 pita breads 90 g
salt [optional]
ground pepper to taste [optional]

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 soy yogurt.

Nutrition Facts Table

per 1 Serving (230g)

Amount

% Daily Value

Calories

310

Fat

9 g

13 %

Saturated 1.2 g
+ Trans 0 g

6 %

Cholesterol

0 mg

Sodium

430 mg

18 %

Carbohydrate

49 g

16 %

Fibre

8 g

31 %

Sugars

4 g

Protein

11 g

Vitamin A

1 %

Vitamin C

12 %

Calcium

11 %

Iron

25 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 serving
Grain Products : 1 ½ servings
Milk and Alternatives : 0 serving
Meat and Alternatives : ½ serving

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Vegetables 1
Meat and Alternatives ½
Fats 1 ½

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