Farro and white bean veggie burger
Farro is an ancient whole grain that has a pleasant, chewy texture and a nuttier flavor compared to brown rice. One cup of cooked farro contains 220 calories, 5g of fiber, and 8g of protein, making it a great choice for a vegetarian burger.
Combined with white beans, these burgers provide 11g each of muscle-building protein and fiber that will help keep you satisfied.
Nutrition (per serving)
Calories: 354; total fat: 15g; saturated fat: 2g; protein: 11g; carbohydrates: 50g; sugar: 6g; fiber: 11g; cholesterol: 0mg; sodium: 378mg
¾ cup uncooked farro
3 cups water
1 tsp reduced sodium vegetable broth base
One 15-oz can cannellini beans, no salt added, rinsed and drained (liquid reserved), or 1 ¾ cups cooked
1 medium onion, finely diced
1 cup finely chopped mushrooms
1 cup grated carrots (2 medium)
¼ cup chopped walnuts
¼ cup chopped fresh oregano, or 1 tsp dried
2 Tbsp minced fresh chives
1/3 cup uncooked old-fashioned oats
½ cup whole-grain bread crumbs
1 tsp low-sodium herbal seasoning blend
¼ tsp freshly ground black pepper
¼ tsp turmeric
Pinch of sea salt, optional
3 Tbsp extra-virgin olive oil
10 (1 ½-oz ) whole-grain buns
10 lettuce leaves
3 medium tomatoes, sliced
2 avocados, sliced
How to make it
Place the farro in a pot with the water and broth base. Stir well, cover, and bring to a boil over medium-high heat. Reduce the heat to medium, cook for 35-40 minutes, and drain any leftover liquid.
Place the cannellini beans in a mixing bowl and mash slightly with a potato masher, until thick and lumpy. Mix in the cooked farro, onions, mushrooms, carrots, walnuts, oregano, chives, oats, bread crumbs, herbal seasoning, black pepper, turmeric, and sea salt, if desired. Combine the ingredients using clean hands, then add 2 to 3 tablespoons of the reserved bean liquid to make a thick yet moistened mixture that sticks together. Chill for about 1 hour.
In a large skillet, heat 1 tablespoon of the olive oil over medium heat. Form patties out of ½ cup of the bean mixture with your hands, mashing the ingredients together so that they do not crumble. Carefully place 3 to 4 patties at a time into the hot oil, and cook for 6 minutes on each side, turning carefully. Repeat, adding 1 tablespoon of olive oil to the skillet with each batch of patties, until all the patties are done.
Serve each patty with 1 bun, 1 lettuce leaf, 2 tomato slices, and 2 avocado slices.
via Men's Fitness http://ift.tt/Jz6nE4
August 31, 2017 at 09:58AM
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