Mushroom Buckwheat Burgers

Posted by on Dec 6, 2016 in Free Healthy Recipes | 0 comments

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

 

Related Posts Plugin for WordPress, Blogger...
Like this post? Share it!
Facebook
Facebook
Google+
http://brghealth.com/mushroom-buckwheat-burgers/
Twitter
Visit Us
Pinterest
LinkedIn

No Comments

Join the conversation and post a comment.

Trackbacks/Pingbacks

  1. 6 Ways to Switch Up Your Burger! | BRG Health • Bonnie R. Giller • Dietetics & Nutrition, P.C. - […] Mushroom and Buckwheat – Another burger you can add to the menu is one I’m sure you never thought…

Leave a Comment

Your email address will not be published. Required fields are marked *