Vegetarian Burger

92 Reviews
90% 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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Preparation : 15 min Cooking : 15 min
310 calories/serving

Ingredients

1/2 onions, finely chopped 100 g
1 clove garlic, pressed
6 button (white) mushrooms, finely chopped 80 g
1 tbsp fresh cilantro, chopped 2 g
1 1/2 tbsp olive oil 23 mL
1/2 tsp ground cumin 2 g
1/2 tsp turmeric 2 g
1/2 dried chili peppers, minced 0.2 g
1 cup red beans (canned), rinsed and drained 250 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1/2 tbsp white flour (all purpose) 4 g
2 tbsp yogurt, plain, 2% 30 g
2 pita breads 90 g

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 yogurt.

Nutrition Facts Table

per 1 serving (230 g)

Amount

% Daily Value

Calories

310

Fat

9 g

13 %

Saturated 1.3 g
+ Trans 0 g

6 %

Cholesterol

0 mg

Sodium

440 mg

18 %

Carbohydrate

48 g

16 %

Fibre

8 g

31 %

Sugars

4 g

Net Carbs

40 g

Protein

11 g

Vitamin A

2 %

Vitamin C

8 %

Calcium

10 %

Iron

25 %
More info

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Excellent source of  :
Fibre, Folacin, Manganese, Niacin, Potassium, Selenium, Vitamin B1, Vitamin B2
Good source of  :
Copper, Iron, Magnesium, Phosphorus, Vitamin E, Zinc
Source of  :
Calcium, Pantothenic Acid, Vitamin B12, Vitamin B6, Vitamin K
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
Milk and Alternatives 0
Meat and Alternatives ½
Fats 1 ½
More info
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Reviews

92 Reviews (86 with rating only) 90% would make this recipe again
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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

Top Reviews

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Anonyme
october 20, 2021

This veggie burger had an amazing amount of flavor and when pan fryed it got a nice crust on the outside. However the texture on the inside was a lot like refried beans, okay if you like it that way. I would probably try to add oats or cooked rice to mixture to give it a little more toothsomeness if I did this recipe again. Not a big hit with the family.

Useful 6
Anonyme
october 20, 2021

Not bad, although I didn't eat them right away after making them because they didn't look cooked through (I realize that nothing was raw inside, but still...). Instead, I heated them in the oven the next day. They were fine. Good way to eat healthy stuff I woudn't normally eat (red beans).

Useful 4
Anonyme
october 20, 2021 | I would make this recipe again

Excellent - I broiled it in the oven, flipping once.

Useful 3

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