Vegetarian Burger
A red bean and mushroom burger.
Vegetarians, vegans, and even meat-lovers will enjoy these low-fat veggie burgers.
Ingredients
Before you start
These burgers can be cooked either in a pan on the stovetop or using an outdoor grill.
Method
- 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.
- 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.
- 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.
- Form the mixture into flat patties, then lightly brush them with the remaining oil. 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.
- Serve each burger over a tortilla with a spoonful of yogurt.
Nutrition Facts Table
per 1 serving (230g)
|
Amount % Daily Value |
|
Calories 280 |
|
Fat 9 g 14 % |
|
Saturated
1.4 g 7 % |
|
Cholesterol 0 mg |
|
Sodium 240 mg 10 % |
|
Carbohydrate 43 g 14 % |
|
Fibre 9 g 36 % |
|
Sugars 4 g |
|
Protein 9 g |
|
Vitamin A 1 % |
|
Vitamin C 8 % |
|
Calcium 14 % |
|
Iron 20 % |
Servings of Canada's Food Guide
1 serving of this recipe is equivalent to :
|
Vegetables and Fruits : | 1 | serving |
|
Grain Products : | 1 ¾ | 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 B12, Vitamin B6, Vitamin K
- Good source of :
- Copper, Iron, Niacin, Selenium, Vitamin B1, Vitamin B2, Vitamin E, Zinc
- Excellent source of :
- Fibre, Folacin, Magnesium, Manganese, Phosphorus, Potassium
- Diet-related health claims :
- Heart-healthy
DIABETES Exchange
| Food Group | Exchanges |
|---|---|
| Starches | 2 |
| Vegetables | 1 |
| Milk and Alternatives | 0 |
| Meat and Alternatives | ½ |
| Fats | 1 ½ |
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Members' Reviews
kimmieluwho
2009-08-28T13:00:49+00:00 august 28, 2009 | I would make this recipe againThese were divine! They mixed up nicely and cooked quickly. I had to hand shape the patties to get them to stick together and was a little worried about having yellow hands from the turmeric... but it didn't happen. I topped some patties with yogurt as suggested and some with homemade salsa. Simply fabulous! We'll definitely be making these again!
Top Reviews
View All Reviewskimmieluwho
august 28, 2009 | I would make this recipe againThese were divine! They mixed up nicely and cooked quickly. I had to hand shape the patties to get them to stick together and was a little worried about having yellow hands from the turmeric... but it didn't happen. I topped some patties with yogurt as suggested and some with homemade salsa. Simply fabulous! We'll definitely be making these again!
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