Portfolio Diet Score: 2.5 points per serving
- Plant Protein: 1 point
- Oils (MUFAs): 1.5 points
Nutrition Information
| Calories | 266 kcal | Monounsaturated Fat | 9.0 g |
| Protein | 8.8 g | Polyunsaturated Fat | 4.2 g |
| Bean Protein | 8.0 g | Total Carbohydrate | 17.7 g |
| Soy Protein | 0 g | Dietary Fibre | 8.7 g |
| Fat | 14.7 g | Viscous Fibre | 0 g |
| Saturated Fat | 1.2 g |
Bean & Mushroom Burger
Description
Portfolio Diet Score: 2.5 points per serving
- Plant Protein: 1 point
- Oils (MUFAs): 1.5 points
Ingredients
Instructions
-
Over medium heat, sauté onion and garlic in 1 tbsp oil, for ~3-5 mins.
-
Add green onions, cumin and mushrooms and cook for ~5 mins. Add a little
more oil if needed. -
Mash or blend pinto beans until smooth and combine with the cooked onion
mixture. -
Add parsley, pepper and salt to taste. You can add toasted oat bran for
crunch here if you like. -
Shape the mixture into burger patties.
-
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.
Plant Protein, Oils (MUFAs)
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