lljordal's Recipe

Mushroom-Walnut-Veggie Burgers

Category: Recipes

Serves: 5
Serving Size: 1 burger

A wholesome and filling alternative to the traditional hamburger.

INGREDIENTS
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 jalapeno chile pepper, seeded and chopped
1/3 cup walnuts, chopped
1 cup canned pinto beans, rinsed and drained
2 tsp. 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

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.

NUTRITION INFO
Calories: 314
Fat: 11.9 g
Carbohydrates: 40.1 g
Protein: 11.7 g
Printed with permission from the American Institute for Cancer Research