Sunflower, Black Bean and Mushroom Burger
These tasty burgers will win over both the vegetarians and the meat-eaters in your family. A little fragile for the grill (best oven-cooked), these patties need to chill in order for the ingredients to bind together, so don’t skimp on the time.
Loading ...August 15th, 2011
Recipe by LeeAnne Wright
Servings
6Prep Time
10 minutesIngredients
- 1/2 cup unsalted sunflower seeds
- 2 tbsp vegetable oil, divided
- 1 tbsp red curry paste
- 5 cups sliced mushrooms
- 1 cup chopped onion (1 medium)
- 1 tbsp minced garlic
- 1 can black beans (19 oz), drained, rinsed and shaken dry (about 2 cups)
- 1/2 cup panko bread crumbs (or 1/3 cup prepared, found in a canister)
- 3 tbsp chopped fresh parsley leaves
- Gruyère cheese
- lettuce
- red onion
- sliced tomato
Directions
In frying pan, toast sunflower seeds over medium-low heat until fragrant, about 5 minutes; transfer to food processor.
In same frying pan, heat 1 tbsp of the oil and curry paste over medium-high heat; cook mushrooms, chopped onion, garlic and salt and pepper to season, stirring occasionally, until liquid has evaporated, about 5 minutes. Add to food processor.
mbine. Mix in panko and parsley. Add more panko if mixture looks too wet. Form mixture into 6 patties. Cover burgers with plastic wrap and cool in fridge for at least 30 minutes.
Preheat oven to 350°F. Place burgers on a lightly greased sheet pan and bake 15 minutes. Flip burgers and bake another 10 minutes until firm and lightly crispy. Add cheese in last 5 minutes, if desired.
Top burger with garnishes and serve on toasted, split brioche buns.
Nutrients Per Serving
(1 burger): 223 calories, 11 g fat, 34 mg calcium, 295 mg sodium, 24 g carbohydrates, 6 g fibre, 10 g protein. Excellent source of phosphorus and vitamins A and B2. Good source of iron, potassium and zinc.
