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Mushroom and Walnut Veggie Burgers Recipe

Mushroom and Walnut Veggie Burgers Recipe

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Ingredients

Count

Nutrition

818

Calories

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Ingredients:

Serving

3 tbsp. bulgur
1/3 cup boiling water
1 tbsp. canola oil
4 oz mushrooms , portobello, chopped
1/2 cup chopped onion
1 garlic clove, chopped
1 chili pepper , jalapeno, seeded and chopped
1/3 cup walnuts, chopped
1 cup canned pinto beans, rinsed and drained
2 tsp. worcestershire sauce
1 tsp. reduced-sodium soy sauce
1 large egg white
3 tbsp breadcrumbs, seasoned
1 freshly ground black pepper , to taste

Directions:

Place bulgur in a small bowl. Add hot water to cover. Let sit until grain softens, 20 minutes. Drain and set aside.
Heat oil in a medium skillet over high heat until very hot. Sauté mushrooms until the liquid they release evaporates. Add onions, garlic and chili pepper. Cook until soft, about 8 minutes. Mix in nuts, beans, Worcestershire and soy sauces. Remove from heat and let cool.
Transfer mixture to a food processor and pulse 4 times. Add bulgur and pulse 4 times, until mixture is finely chopped but not puréed. (Or, chop by hand until very fine.) Transfer to a mixing bowl. Mix in egg white, breadcrumbs and pepper, to taste. Form mixture into four patties.
Grill burgers about 2 1/2 minutes per side. (Or cook in a large non-stick skillet with 2 teaspoons oil over medium-high heat. Cook until browned on both sides, about 5 minutes in all.)

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	818.35 Kcal (3426 kJ)
Calories from fat	366.88 Kcal
		% Daily Value*
Total Fat	40.76g	63%
Sodium	963.86mg	40%
Potassium	1510.37mg	32%
Total Carbs	86.06g	29%
Sugars	10.63g	43%
Dietary Fiber	11.81g	47%
Protein	35.34g	71%
Vitamin C	75.9mg	126%
Iron	6.2mg	35%
Calcium	214.6mg	21%

Amount Per 100 g
Calories	123.09 Kcal (515 kJ)
Calories from fat	55.18 Kcal
		% Daily Value*
Total Fat	6.13g	63%
Sodium	144.97mg	40%
Potassium	227.17mg	32%
Total Carbs	12.94g	29%
Sugars	1.6g	43%
Dietary Fiber	1.78g	47%
Protein	5.32g	71%
Vitamin C	11.4mg	126%
Iron	0.9mg	35%
Calcium	32.3mg	21%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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