Mushroom Buckwheat Burgers

buckwheat-burgerRecipe by Charna Sheinfeld, Nutrition Intern

Ingredients:

1 8 oz. package button mushrooms, chopped very fine*
1 shallot, minced, small
1/3 cup dry buckwheat
2 teaspoon soy sauce
1 garlic clove, minced
1 teaspoon dried parsley flakes
1/8 teaspoon ground black pepper
1 egg
3 tablespoons whole wheat breadcrumbs
1 teaspoon olive oil

*The best way to do this is with a few quick pulses in the food processor to get a very fine dice.

Instructions: 

  1. Cook buckwheat according to package instructions.
  2. In a skillet, sprayed with non-stick spray, saute finely chopped mushrooms and minced shallot until softened, stirring occasionally, about five minutes.
  3. Allow to cool.  Add sauteed mushrooms and onions to cooked buckwheat.
  4. Add remaining ingredients, except for olive oil and mix well.
  5. In the same skillet used to saute the mushrooms and onions, heat 1 teaspoon olive oil.
  6. Divide buckwheat mixture into four equal parts.
  7. Form four patties, about 1 inch thick.
  8. Brown each side on medium heat for 2-3 minutes.
  9. Serve warm on a whole wheat burger or lettuce, along with vegetables of your choosing.

Serving Size: 1 burgers
Yield: 4 servings
Nutrition Facts: 

Calories: 120
Total Fat:  3 gm
Saturated Fat: .5 gm
Monounsaturated Fat: 1.5 gm
Polyunsaturated Fat: .5 gm
Cholesterol: 45 mg
Protein: 6 gm
Carbohydrate: 17 gm
Dietary Fiber: 3 gm
Sodium: 190 mg

Bonnie R. Giller, MS, RD, CDN, CDE  • BRG Dietetics & Nutrition, P.C.
brghealth.com • (516) 486-4569

 

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  1. […] Mushroom and Buckwheat – Another burger you can add to the menu is one I’m sure you never thought of. Combining mushrooms, buckwheat, onions and spices creates a delicious patty that satisfies your tastes buds. The buckwheat adds a nutty flavor that compliments the mushrooms perfectly. Top this burger with low-fat cheese and avocado and you’ll have everyone at the table loving it! Try my recipe here. […]

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