Knife and Fork Mushroom Burger
Eating this burger with a knife and fork means you’ll take more time to enjoy it. Button mushrooms promote immune function and are a good source of B2 and B3 vitamins. Plus, unlike a pan-fried meat burger, this bun-less option is low in saturated fat and high in fibre.
6 green onions, finely diced
1 ½ cloves garlic, minced, divided
3 Tbsp (45 mL) extra virgin olive oil, divided
1 tsp (5 mL) ground cumin
2 cups (500 mL) button mushrooms, diced
1 540-mL can chickpeas, drained, rinsed and puréed
1 handful fresh parsley, minced (reserve 4 sprigs)
½ cup (125 mL) dried whole-wheat bread crumbs
1 Tbsp (15 mL) tahini (if desired)
1 handful fresh mint, minced, divided
2 Tbsp (30 mL) lemon juice, divided
Salt and pepper
1/2 cup (125 mL) low-fat plain yogurt
2 large field tomatoes, each cut into 6 thick slices
2 small dill pickles, diced
Preheat oven to 375°F. Sauté green onions and 1 clove of minced garlic in 2 Tbsp (30 mL) olive oil for two minutes, until onions are soft. Add cumin and mushrooms; cook for another three minutes, until mushrooms are cooked. Remove to a medium bowl. To this mixture, add puréed chickpeas, minced parsley, bread crumbs, tahini (if using), two thirds of the mint and 1 Tbsp (15 mL) lemon juice. Stir until combined. Season to taste. In handfuls of about 1/2 cup (125 mL), shape and flatten mushroom mixture into four patties. Brush both sides with remaining 1 Tbsp olive oil, place on a baking sheet and bake for 15 minutes. Turn over and cook another 15 minutes until cooked through and browned. If you prefer, you can also cook patties on the stovetop.
To make yogurt sauce: Mix together yogurt, remaining one third of mint, 1/2 clove of garlic and 1 Tbsp lemon juice; season with salt and pepper. Place three slices of tomato on each plate, top with a burger, then drizzle with yogurt sauce, and garnish with pickles and remaining parsley.
Per serving: 370 calories, 13 g protein, 14 g fat (2 g saturated fat), 52 g carbohydrates, 10 g fibre, 2 mg cholesterol, 713 mg sodium