If you are doing lots of grilling out this summer and are looking for a great vegetarian burger option, make sure to try these Meatless Pecan Mushroom Burgers! It actually makes quite a bit, so I like to make extra to freeze for future meals 🙂 It is a great source of protein and whole grains!
Pecan and Mushroom Burgers
Author: EatWell.com
Recipe type: Lunch/Dinner
Prep time:
Cook time:
Total time:
Serves: 8
Ingredients
- • ⅓ cup(s) yogurt, low-fat plain
- • 3 tablespoon cheese, blue (crumbled)
- • 1½ tablespoon vinegar, balsamic
- • ⅔ cup(s) bulgur
- • ¾ teaspoon salt
- • 1 cup(s) water
- • 6 teaspoon extra-virgin olive oil
- • 8 ounce(s) mushrooms
- • 1½ cup(s) onion(s)
- • ¾ cup(s) nuts, pecans
- • 1 large egg(s)
- • ½ cup(s) bread crumbs, fine, dry
- • 8 whole roll, 100% whole-wheat
- • pepper, black ground
- • ½ teaspoon vinegar, balsamic
- • 1 bunch(es) watercress
Instructions
- To Prepare Blue Cheese Sauce:
- Combine yogurt, blue cheese and vinegar in a small bowl and blend with a fork to make a chunky sauce.
- To Prepare Burgers:
- Place bulgur and ¼ teaspoon salt in a small bowl. Pour the boiling water over, cover and set aside until the water is absorbed, about 20 minutes. Drain in a sieve, pressing out excess liquid.
- Meanwhile, heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add mushrooms, onion and remaining ½ teaspoon salt; cook, stirring, until the vegetables are softened, 8 to 10 minutes. Stir in vinegar. Immediately transfer the mixture to a plate and let cool to room temperature, about 30 minutes.
- Toast pecans in a small dry skillet over medium-low heat, stirring, until fragrant, 4 to 6 minutes. Transfer to a plate to cool.
- Combine the vegetable mixture and pecans in a food processor; pulse briefly until coarsely chopped. Add egg and the bulgur; pulse briefly, scraping down the sides if necessary, until the mixture is cohesive but roughly textured. Transfer to a bowl; stir in breadcrumbs and pepper. Mix well.
- With dampened hands, form the mixture into eight ½-inch-thick patties, using about ½ cup for each.
- Using 2 teaspoons oil per batch, cook 4 patties at a time in a large nonstick skillet over medium heat until evenly browned and heated through, about 4 minutes per side. Meanwhile, split and toast buns, if using, to serve the burgers on. Garnish the burgers with watercress and the cheese sauce, if desired.
Notes
If you love Blue Cheese you will love this recipe! I also added some tabouli to the top of the burger, and used a multi-grim slimwich for the bun. It was Delicious!
Nutrition Information
Calories: 197 Fat: 12g Saturated fat: 1g Carbohydrates: 19g Sodium: 282g Fiber: 4g Protein: 5g Cholesterol: 26g
Make sure to let us know if you try this Pecan Mushroom Burger recipe…Tracy says that she thinks that it sounds strange, but I will get her to try it soon enough! I will be definitely making them again 🙂
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