Mushroom-Walnut-Veggie Burgers

Mushroom-Walnut-Veggie Burgers
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 boiling 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