Farro and White Bean Veggie Burger
Combine a few staples - canned beans, dried farro, oats, walnuts, herbs, and olive oil - with a few fresh items, including mushrooms, carrots, tomatoes, avocados, and whole grain buns, and you'll have an amazing meal worthy of a special weeknight, weekend party, or celebration. Make up this big batch of burgers for a large group, or to reheat for lunches and meals during the week.
- 3/4 cup uncooked farro
- 3 cups water
- 1 teaspoon reduced sodium vegetable broth base
- 1 15 ounce can cannellini beans, no salt added, rinsed and drained (liquid reserved), or 1 3/4 cups cooked
- 1 medium onion, finely diced
- 1 cup finely chopped mushrooms
- 1 cup grated carrots (2 medium)
- 1/4 cup chopped walnuts
- 1/4 cup chopped fresh oregano, or 1 teaspoon dried
- 2 tablespoons minced fresh chives
- 1/3 cup uncooked old-fashioned oats
- 1/2 cup whole grain bread crumbs
- 1 teaspoon low-sodium herbal seasoning blend
- 1/4 teaspoon freshly ground black pepper
- 1/4 teaspoon turmeric
- Pinch of sea salt, optional
- 3 tablespoons extra virgin olive oil
- 10 1 1/2 ounces whole grain buns
- 10 lettuce leaves
- 3 medium tomatoes, sliced into 20 slices
- 2 avocados, sliced into 20 slices
- Place farro in pot with water and broth base. Stir well, cover, and bring to a boil over medium-high heat. Reduce heat to medium, cook for 35 to 40 minutes, and drain any leftover liquid.
- Place cannellini beans in mixing bowl and mash slightly with a potato masher, until thick and lumpy. Mix in cooked farro, onions, mushrooms, carrots, walnuts, oregano, chives, oats, bread crumbs, herbal seasoning, black pepper, turmeric, and sea salt, if desired. Combine ingredients using clean hands, then add 2 to 3 tablespoons of reserved bean liquid to make a thick yet moistened mixture that sticks together. Chill for about 1 hour.
- In large skillet, heat 1 tablespoon of the olive oil over medium heat. Form patties out of 1/2 cup of the bean mixture with your hands, mashing ingredients together so that they do not crumble. Carefully place 3 to 4 patties at a time into hot oil and cook for 6 minutes on each side, turning carefully. Repeat, adding 1 tablespoon olive oil to skillet with each batch of patties, until all patties are done.
- Serve each patty with 1 bun, 1 lettuce leaf, 2 tomato slices, and 2 avocado slices.
- Recipe from Plant-Powered for Life: Eat Your Way to Lasting Health with 52 Simple Steps and 125 Delicious Recipes, ©Sharon Palmer 2014. Reprinted with permission from the publisher, The Experiment.
Per serving: 354 kcal cal., 15 g fat (2 g sat. fat), 378 mg sodium, 11 g fiber, 6 g sugar, 11 g pro.. Percent Daily Values are based on a 2,000 calorie diet