Mushroom and Black Bean Burgers

  • Yield: 8 servings

Ingredients

4 to 5slices stale whole-wheat bread
1/4cup cashews
2tablespoons water
1tablespoon olive oil
1small onion, chopped
1 carrot, shredded
3medium portobello mushrooms, chopped
1 garlic clove, minced
2teaspoons chili powder
2teaspoons oregano
1 (15-ounce) can black or kidney beans, well drained
6sprigs cilantro, minced
1large all purpose or Yukon Gold potato, peeled, cooked and mashed
1/4cup grated soy cheese, cheddar cheese, or monterey jack cheese
2tablespoons tamari or soy sauce

Instructions

  1. In a food processor fitted with metal blade, process bread slices into crumbs (you should have about 1 cup); remove from food processor and set aside. Then add cashews to food processor and process with 2 tablespoons water to form a paste. Remove from processor and set aside.
  2. Heat oil in a large skillet over medium heat. Add onions, carrots, mushrooms, garlic, chili powder and oregano and saute 2 minutes until softened. Place vegetable mixture in a food processor fitted with metal blade. Add beans and cilantro and process briefly using on/off pulses until vegetables and beans are combined but still a bit chunky.
  3. Transfer mixture to a mixing bowl. Add mashed potatoes, bread crumbs, cheese, pureed nuts and tamari. Combine well with a fork or spoon just until mixed. Mixture should be texture of chopped meat. You may add a bit more bread crumbs if it appears loose. Using wet hands, form mixture into patties and rest on a plate until cooking time.
  4. To saute, spray a skillet with no-stick cooking spray and heat over medium-high heat. Add patties and cook until browned and heated through. Or preheat a gas or charcoal grill fitted with a cooking screen (this is a metal mesh that you set on the grill to keep small pieces of food from falling through) sprayed with no-stick cooking spray. Place patties on screen and cook until browned and of desired doneness.

Nutritional Info *per serving

  • Calories 177
  • Fat 6g
  • Cholesterol 4mg
  • Sodium 522mg
  • Carbohydrate 24g
  • Fiber 7g
  • Protein 8g
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