Bean & Mushroom Burger

pinit

Portfolio Diet Score: 2.5 points per serving

  • Plant Protein: 1 point
  • Oils (MUFAs): 1.5 points

Nutrition Information

Calories266 kcalMonounsaturated Fat9.0 g
Protein8.8 gPolyunsaturated Fat4.2 g
Bean Protein8.0 gTotal Carbohydrate17.7 g
Soy Protein0 gDietary Fibre8.7 g
Fat14.7 gViscous Fibre0 g
Saturated Fat1.2 g
(1 serving – 146 g): 1/4 recipe

Bean & Mushroom Burger

Difficulty: Beginner Prep Time 10 min Cook Time 20 min Total Time 30 mins Servings: 4 Calories: 266 kcal (per serving)

Description

Portfolio Diet Score: 2.5 points per serving

  • Plant Protein: 1 point
  • Oils (MUFAs): 1.5 points

Ingredients

Instructions

  1. Over medium heat, sauté onion and garlic in 1 tbsp oil, for ~3-5 mins.

  2. Add green onions, cumin and mushrooms and cook for ~5 mins. Add a little
    more oil if needed.

  3. Mash or blend pinto beans until smooth and combine with the cooked onion
    mixture.

  4. Add parsley, pepper and salt to taste. You can add toasted oat bran for
    crunch here if you like.

  5. Shape the mixture into burger patties.

  6. Heat 3 tbsp of oil in a pan and cook the burgers for ~3 mins per side.

Note

  • You can also form these patties into meatball-sized balls and toss them with
    tomato sauce on top of spiralized zucchini for a delicious and colourful
    Portfolio-friendly pasta.
Keywords: Plant Protein, Oils (MUFAs)

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