Mushroom-Walnut-Veggie Burgers
Serves: 5 Serving Size: 1 burger A wholesome and filling alternative to the traditional hamburger. 3 Tbsp. bulgur 1/3 cup boiling water 1 Tbsp. canola oil 4 ounces sliced Portobello mushrooms, chopped 1/2 cup chopped onion 1 garlic clove, chopped 1 serrano or small jalapeño chile pepper, seeded and chopped 1/3 cup walnuts, chopped 1 cup canned pinto beans, rinsed and drained 2 tsp. vegan Worcestershire sauce 1 tsp. reduced-sodium soy sauce 1 large egg white 3 Tbsp. seasoned breadcrumbs Freshly ground black pepper, to taste 5 whole-wheat buns, split and toasted 5 tsp. coarse seed mustard 5 thin slices red onion 5 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. NUTRITION INFO Calories: 314 Fat: 11.9 g Carbohydrates: 40.1 g Protein: 11.7 g SOURCE: American Institute for Cancer Research. "I would rather walk with God in the dark than go alone in the light." ~Blessed, Sugar _______________________________________________ Cookinginthedark mailing list [email protected] http://acbradio.org/mailman/listinfo/cookinginthedark
