Vegan Burgers~ from Falcon

[Guest guest]

Mushroom-Walnut-Veggie Burgers -

 

Makes 4 burgers.

 

3 Tbsp. bulgur

1/3 cup boiling water

1 Tbsp. canola oil

4 ounces sliced Portobello mushrooms, chopped

1/2 cup chopped onion

1 garlic clove, chopped

1 serrano or small jalapeño chile pepper, seeded and chopped

1/3 cup walnuts, chopped

1 cup canned pinto beans, rinsed and drained

2 tsp. Worcestershire sauce

1 tsp. reduced-sodium soy sauce

1 Egg Equivalent of Egg Substitute

3 Tbsp. seasoned breadcrumbs

Freshly ground black pepper, to taste

4 whole-wheat buns, split and toasted

4 tsp. coarse seed mustard

4 thin slices red onion

4 romaine lettuce leaves, washed and dried

 

Place bulgur in a small bowl. Add hot water to cover. Let sit until

grain softens, 20 minutes. Drain and set aside.

 

Heat oil in a medium skillet over high heat until very hot. Sauté

mushrooms until the liquid they release evaporates. Add onions, garlic

and chili pepper. Cook until soft, about 8 minutes. Mix in nuts, beans,

Worcestershire and soy sauces. Remove from heat and let cool.

 

Transfer mixture to a food processor and pulse 4 times. Add bulgur and

pulse 4 times, until mixture is finely chopped but not puréed. (Or,

chop by hand until very fine.) Transfer to a mixing bowl. Mix in egg

white, breadcrumbs and pepper, to taste. Form mixture into four patties.

Grill burgers about 2 1/2 minutes per side. (Or cook in a large

non-stick skillet with 2 teaspoons oil over medium-high heat. Cook until

browned on both sides, about 5 minutes in all.)

 

Spread mustard on cut sides of buns. Add a lettuce leaf to the bottom

halves, then a burger, then a slice of red onion. Add the top halves of

the buns and serve.

 

Per serving:

354 calories,

13 g. total fat (1 g. saturated fat),

50 g. carbohydrate,

13 g. protein,

10 g. dietary fiber,

643 mg. sodium.

 

 

 

 

Be Blessed,Be Powerful,

 

~Lady Falconfire