Wednesday, March 31


While mushrooms provide plenty of flavor and texture* the addition of pinto beans makes this veggie burger high in fiber & protein too. This recipe is both vegetarian and vegan!.

· 2 tbsp vegetable oil
· 1 onion, diced
· 1 clove garlic, minced
· 3 green onions, diced
· 1/2 tsp cumin
· 3/4 cup diced fresh mushrooms
· 1 15 ounce can pinto beans
· 1 tsp parsley
· salt and pepper to taste
· oil for frying

Sautee the onions and garlic in olive oil for 3 to 5 minutes, until onions are soft. Add the green onions, cumin and mushrooms and cook for another 5 minutes, until mushrooms are cooked. Set aside.
Mash the beans with a fork or a potato masher, or process in a food processor until well mashed.
Add the mushrooms to the beans and add parsley, salt and pepper. Stir until well combined.
Shape the mixture into patties. Heat about two tablespoons of olive oil and cook each patty until the veggie burgers are done, about 3 minutes on each side.

*Mushroom protein is also superior to many other vegetable proteins on account of its essential amino acid content. The white cap mushroom ranks above all other vegetables, except beans and peas in this respect. Between 70-90 per cent of the vegetable protein present can be easily digested. They are an excellent source of minerals, especially potassium and a good source of vitamins, particularly B vitamins

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