Mushroom Barley Burgers

I’ve been looking for a recipe for really delicious veggie burgers, and I know that this is the one. The cooked barley, mushrooms and tahini sauce are the perfect combination.

RECIPE INSTRUCTIONS
1. Bring the stock and barley to a boil, cover and simmer for 30 minutes. Drain and set aside.

2. Lightly coat a large, nonstick skillet with cooking spray and set over medium heat. Add 2 tsp of the oil and the onion and sauté for 5 minutes. Add the carrots and sauté for 3 minutes. Add the mushrooms and sauté for 8 minutes or until the vegetables are tender and no liquid remains.

3. Add the barley and vegetable mixture to the bowl of a food processor. Add the breadcrumbs, egg, garlic, chili sauce, cilantro, soy sauce and salt and pepper. Process just until still slightly coarse. Form the mixture into 4 burgers.

4. Lightly coat a large, nonstick skillet with cooking spray and set over medium-high heat. Add the remaining oil, then cook burgers for 3 minutes per side.5.To make the sauce, whisk the tahini, mayonnaise, yogurt, garlic, soy sauce and cilantro together in a small bowl and serve with the burgers.

5. To make the sauce, whisk the tahini, mayonnaise, yogurt, garlic, soy sauce and cilantro together in a small bowl and serve with the burgers.

INGREDIENTS
BURGERS:
2 cups vegetable stock (or water)
1/2 cup pearl barley
4 tsp vegetable oil
1 cup diced onion
1/2 cup diced carrots
2 cups diced mushrooms (any variety)
3/4 cup seasoned dry breadcrumbs
1 egg
1 1/2 tsp crushed garlic
1 tsp hot chili sauce or to taste
1/3 cup chopped cilantro
1 tsp low-sodium soy sauce
pinch of salt and pepper

TAHINI SAUCE:
1 Tbsp tahini (sesame seed paste)
1 Tbsp light mayonnaise
1/4 cup low-fat plain yogurt
1/2 tsp crushed garlic
1 tsp low-sodium soy sauce
3 Tbsp chopped cilantro

NOTES
Nutritional Analysis per Serving

Calories 322
Protein 10 g
Fat 11 g
Saturated Fat 1.8 g
Carbohydrates 46 g
Cholesterol 55 mg
Sodium 490 mg
Fiber 6.5 g

Prep Time: 15 minutes
Cook Time: 50 minutes

Make Ahead: Make these the day before and reheat in a 350°F oven for 10 minutes.

Serves 4

Nutrition Watch: 1 Tbsp of regular soy sauce has 900 mg of sodium, almost an entire day’s worth, while 1 Tbsp of low-sodium soy sauce has 600 mg of sodium. However, I still recommend you use the lower sodium version in moderation.

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