Mushroom Buckwheat Burgers
Recipe 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:
- Cook buckwheat according to package instructions.
- In a skillet, sprayed with non-stick spray, saute finely chopped mushrooms and minced shallot until softened, stirring occasionally, about five minutes.
- Allow to cool. Add sauteed mushrooms and onions to cooked buckwheat.
- Add remaining ingredients, except for olive oil and mix well.
- In the same skillet used to saute the mushrooms and onions, heat 1 teaspoon olive oil.
- Divide buckwheat mixture into four equal parts.
- Form four patties, about 1 inch thick.
- Brown each side on medium heat for 2-3 minutes.
- 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
Trackbacks & Pingbacks
[…] out my recipe for a mushroom buckwheat burgerto get your creativity […]
[…] Protein– Skip the ground beef and try ground chicken or turkey. A great fish option is a salmon burger. Don’t want any meat? Use tofu, or make your own patties from black beans, sweet potatoes, chickpeas, quinoa or other grains. Need an idea for a meat-less patty? Try my Mushroom Buckwheat Burgers! […]
[…] Mushroom Buckwheat Burger […]
[…] 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. […]
Leave a Reply
Want to join the discussion?Feel free to contribute!