Smarter Veggie Burgers

Smarter Veggie Burgers

Blood Sugar: 11Servings: 4Preparation Time: 15minMeal Category: Lunch
Micronutrients:FolateMagnesiumVitamin A

Macronutrients per 100g

Energy
179kcal
Sugar
1g
Fat
8g
Fiber
6g
Sat fat
1g
Protein
6g
Carbs
24g
Sodium
214mg

Ingredients

1 cup 1-inch pieces Broccoli florets, 227g / 8 oz roughly chopped Shiitake mushrooms, 1/2 cup Walnut halves and pieces, 3 sliced Scallions, 1/3 cup chopped Fresh cilantro, 425g / 15 oz rinsed and drained Black beans, 3 tbsp White miso, 1 tsp Garlic powder, Pinch Cayenne pepper, 1 cup Quinoa flakes, 1 tbsp Avocado oil, 8 Butter lettuce cups, 1 pitted, peeled, and sliced Large avocado

Preparation

1. Combine 91g / 1 cup Broccoli florets, 227g / 8 oz Shiitake mushrooms, 50g / 1/2 cup Walnut halves and pieces, 3 sliced Scallions, and 5g / 1/3 cup chopped Fresh cilantro in a food processor. Blend for 1 minute. 2. Add 425g / 15 oz rinsed and drained Black beans, 54g / 3 tbsp White miso, 3g / 1 tsp Garlic powder, and a pinch of Cayenne pepper. Pulse 10 times for 3 seconds each. 3. Transfer the mixture to a bowl and stir in 120g / 1 cup Quinoa flakes. Season with salt and pepper. Form into 8 patties. 4. Heat a large pan over medium-low and add 14g / 1 tbsp Avocado oil. Cook patties for 5 minutes per side until browned. 5. Serve in 8 Butter lettuce cups with 1 pitted, peeled, and sliced Large avocado and miso mayo.

Micronutrients % of RDI

Iron
2% of RDI
Magnesium
61% of RDI
Vitamin C
9% of RDI
Omega 3
2% of RDI
Vitamin A
28% of RDI
Calcium
28% of RDI
Folate
10% of RDI

Good to know

Make sure to pulse the mixture, not blend it, to retain some texture.

How to Prepare

1. Combine 91g / 1 cup Broccoli florets, 227g / 8 oz Shiitake mushrooms, 50g / 1/2 cup Walnut halves and pieces, 3 sliced Scallions, and 5g / 1/3 cup chopped Fresh cilantro in a food processor. Blend for 1 minute. 2. Add 425g / 15 oz rinsed and drained Black beans, 54g / 3 tbsp White miso, 3g / 1 tsp Garlic powder, and a pinch of Cayenne pepper. Pulse 10 times for 3 seconds each. 3. Transfer the mixture to a bowl and stir in 120g / 1 cup Quinoa flakes. Season with salt and pepper. Form into 8 patties. 4. Heat a large pan over medium-low and add 14g / 1 tbsp Avocado oil. Cook patties for 5 minutes per side until browned. 5. Serve in 8 Butter lettuce cups with 1 pitted, peeled, and sliced Large avocado and miso mayo.

Good to Know

Make sure to pulse the mixture, not blend it, to retain some texture.

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