Vegetarian Burger

3 Reviews
67% would make this recipe again

A red bean and mushroom burger.

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

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Ingredients

??? onions, finely chopped ???
??? garlic, pressed ???
??? button (white) mushrooms, finely chopped ???
??? fresh cilantro, chopped ???
??? olive oil ???
??? ground cumin ???
??? turmeric ???
??? dried chili peppers, minced ???
??? red beans (canned), rinsed and drained ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???
??? white flour (all purpose) ???
??? soy yogurt ???
??? pita breads ???

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 (230 g)

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

Net Carbs

41 g

Protein

11 g

Vitamin A

1 %

Vitamin C

12 %

Calcium

11 %

Iron

25 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Vegetables 1
Meat and Alternatives ½
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

3 Reviews (3 with rating only) 67% would make this recipe again

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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