Episode 3: Bean & Mushroom Burger – Food Trends

I’m finishing up my Plant-Based Proteins feature with an awesome Bean & Mushroom Burger recipe that I love to make! Packed with protein, this homemade alternative to meat and processed veggie burgers is sure to satisfy. Follow along with me as I cook, and be sure to subscribe for the full Food Trends Series episodes as they are released!

RECIPE: BLACK BEAN MUSHROOM BURGER (8 servings)

INGREDIENTS

Makes 8 servings.
4 tsp vegetable oil, divided
12 oz chopped button mushrooms
3 chopped green onions, divided
2 garlic cloves, divided
1 (15 oz) can black beans, drained and rinsed
3 Tbsp lemon juice
1 ½ Tbsp tahini paste
1 tsp hot sauce or Sriracha
½ tsp cumin
Salt and pepper
1 egg
3 Tbsp seasoned breadcrumbs
Tzatziki – (optional)

INSTRUCTIONS
1. Preheat oven to 350 F.
2. In a large skillet, add 2 tsp of oil and heat. Add mushrooms and cook for 8 minutes, or just until tender. Add to large bowl of food processor.
3. Add green onions, garlic cloves, beans, lemon juice, tahini, hot sauce, cumin, salt, pepper, egg and breadcrumbs. Pulse off and on just until combined. Form into 8 patties.
4. In a large skillet, add remaining 2 tsp of oil and sear both sides of patties. Place on baking sheet and bake for 10 minutes just until warm.

NUTRITIONAL INFO (per Serving)
Calories 123
Carbohydrates 13.4g
Fibre 4.1g
Protein 5.5g
Fat 6.8g
Saturated Fat 1.1g
Cholesterol 24mg
Sodium 236mg

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