Chunky Portabella Veggie Burgers

• 調理時間: 20 minutes
• 総時間: 35 minutes

材料

2 cups Portobello mushrooms, cubed (smaller pieces); gills removed *see note about sauteing first.

2 cups cooked black beans, rinsed and divided

1 cup minced broccoli, fresh only

1/2 cup red onion, minced

3 XL eggs, beaten

1/2 cup plus 2 tablespoon Panko or Gluten Free Panko

1 tablespoon Montreal Steak Seasoning

1 tablespoon Worcestershire *for full vegetarian or vegan style use one that does not contain anchovies like this one

2 tablespoon minced garlic

3/4 cup fresh grated Parmesan *Look for vegetarian or vegan Parmesan cheese if you do not eat animal products

Olive oil

手順

In a large bowl add 1 cup of black beans and mash with a masher (chunks are OK).

Next, add in the mushrooms (preferred sauteed), the rest of the beans, broccoli, garlic, onion, Worcestershire and steak seasoning.

Mix just until coated.

Add in the eggs, cheese and bread crumbs and mix gently with a large spoon until the mixture is combined.

Set aside while you place a medium non-stick pan over medium heat and add in 2 tablespoon of oil.

Once the oil starts to shimmer (about a minute or two), using dampened hands (the mixture will stick to you if you don’t), scoop a 1/2 cup of mixture into the palm of your hand and gently shape into a burger all the while pressing together. The mixture should hold a burger shape. If it doesn’t add just a tablespoon more of bread crumbs.

Place in the oil and cook for 3-5 minutes per side or until golden brown and a crust has formed on each side.

Serve with hummus, guacamole or steak sauce.

栄養

• サービングサイズ: 1 Burger
• カロリー: 292
• 脂肪総量: 11.5 g
• 飽和脂肪: 3.6 g
• トランス脂肪: 0 g
• コレステロール: 111.4 mg
• ナトリウム: 791.4 mg
• 炭水化物総量: 32.1 g
• 食物繊維: 7.3 g
• 糖質総量: 3.1 g
• タンパク質: 16.1 g