BLACK BEAN AND MUSHROOM BURGER
Prep Time: 10 min
Cook Time: 10 min
Mushrooms are overlooked as a nutritional powerhouse, but they carry plenty of benefits and very few calories. A ½ cup serving of raw mushrooms has barely 24 calories but is a good source of B vitamins, selenium, and vitamin D!
Ingredients
3 tablespoons olive oil
1 small white or yellow onion, diced
1 clove garlic, minced
3 green onions, diced
1/2 teaspoon cumin
3/4 cup small diced mushrooms
1 1/2 teaspoons egg replacer
2 tablespoons warm water
1 15-ounce can low sodium black beans, drained
1 teaspoon minced fresh parsley
salt, to taste
Freshly ground black pepper
4 gluten free buns or lettuce wraps
For serving: baby spinach, sliced tomatoes, sliced cucumbers
DIRECTIONS
Add 1 tablespoon oil to a skillet over medium heat. Sauté the diced onion and garlic for 3 to 5 minutes, until the onions are soft.
Add the green onions, cumin, and mushrooms. Cook for another 5 minutes, or until the mushrooms are browned. If needed add a little bit of oil. Set the cooked onion and mushroom mixture aside.
Combine the warm water and egg replacer, mix together, and reserve. In a separate bowl, mash the beans with a fork until well softened. Alternatively, pulse them in a food processor, but don't puree, simply coarsely process the beans. Add the egg replacer mixture and stir until thoroughly combined.
Combine the mashed beans mixture with the onion and mushroom mixture and add the parsley, salt, and pepper. Mix well until you have a homogeneous mixture.
Shape the mixture into patties about one inch thick—the perfect thickness for the burgers to cook all the way through, and develop a crusty outside.
Heat the remaining 2 tablespoons of oil in a skillet over medium heat. Cook for about 3 minutes on each side.
Place on burger buns, or wrap in lettuce add condiments, and dig in!
MACROS
Servings 4
Calories per Serving 366
Fat 14 g
Carbohydrate 50 g
Fiber 7 g
Sugar 7 g
Protein 12 g