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.
| Servings |
| 4servings |
| Servings |
| 4servings |
Ingredients
- 6 green onions finely diced
- 1 ½ cloves garlic minced, divided
- 3 tbsp extra virgin olive oil divided
- 1 tsp ground cumin
- 2 cups button mushrooms diced
- 1 540-mL can chickpeas drained, rinsed and puréed
- 1 handful fresh parsley minced (reserve 4 sprigs)
- ½ cup dried whole-wheat bread crumbs
- 1 tbsp tahini (if desired)
- 1 handful fresh mint minced, divided
- 2 tbsp lemon juice divided
- Salt and pepper
- 1/2 cup low-fat plain yogurt
- 2 large field tomatoes each cut into 6 thick slices
- 2 small dill pickles diced
Servings: servings
Units:
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Ingredients
Servings: servings
Units:
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Instructions
- 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.
Recipe Notes
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
Originally Published in Best Health Canada
