Saturday, January 14, 2012

Meatless Monday: White Bean, Mushroom, and Brown Rice Veggie Burger

Thanks for tuning in for another Meatless Monday!  Make veggie burgers for your next Meatless Monday and an easy meal! These are nothing like what you've ever expected in a veggie burger.  They are filled with whole grains, vegetables, fiber, and protein.  Serve with a side salad or on a whole wheat bun or english muffin.

Making vs. Buying!
Making your own at home are so much cheaper than buying them at the grocery store and just as tasty.  Plus there are no preservatives, and a fraction of the sodium,  They make for an easy and healthy meal, and super easy to transport!  Keep them fresh in the refrigerator for up to a week and in the freezer for up to two months.

White Bean, Mushroom, and Brown Rice Veggie Burger
Makes 8 Burgers

1 Tbsp olive oil
2 cloves garlic, chopped
1/2 cup chopped mushrooms
1/2 cup chopped onion
1/2 cup red pepper
1 tsp garlic powder
1 tsp oregano
1 can of white beans
1/2 cup brown rice
1/2 cup breadcrumbs
1 egg
1/4 cup parmesan cheese

Heat the olive oil in a large frying pan.  Add the garlic and cook for 2 minutes.  Add the mushrooms and onion and cook for 3 minutes, or until tender.  Place the beans in a food processor and pulse until smooth. Add remaining ingredients and pulse until combined. Form into patties, about 1/2 inch thick.  Heat a non-stick frying pan over medium heat.  Cook for 5 minutes per side.  Serve warm on a roll and a side salad.

Nutrition Facts: 1 Burger

Nutrition Facts
Serving Size  ( 92 g )
Amount Per Serving
Calories  129Calories from Fat 34
% Daily Value *
Total Fat  4g6%
Saturated Fat  1g5%
Trans Fat  0g
Cholesterol  29mg10%
Sodium  98mg4%
Total Carbohydrates  7%
Dietary Fiber  3g13%
Sugars  2g
Protein  6g14%
Vitamin A  2%Vitamin C  2%
Calcium  7%Iron  7%

1 comment:

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