April 20, 2018
Meatless burger
Recipe

Meatless Burgers

by Berkeley Wellness  

These burgers combine mushrooms, pinto beans, and tempeh to make a satisfying burger with no meat. Tempeh, like other soy foods, readily absorbs the flavors of the ingredients with which it’s cooked.

Makes 4 servings

Ingredients

2 teaspoons vegetable oil, such as olive or canola oil

2 tablespoons water

½ pound portobello mushrooms, finely chopped

1 cup cooked pinto beans or canned (rinsed and drained)

3 tablespoons reduced-sodium soy sauce

2 teaspoons Worcestershire sauce

12 ounces tempeh

¼ cup chili sauce

Directions

1. In a large nonstick skillet, heat the oil and water over medium heat. Add the mushrooms and cook, stirring frequently, until the mushrooms are very tender, about 5 minutes.

2. In a large bowl, combine the pinto beans, soy sauce and Worcestershire sauce, and mash with a potato masher. Stir in the mushrooms.

3. Grate the tempeh on the large holes of a box grater. (Or, finely chop it with a knife.) Stir the tempeh into the mushroom mixture until well combined. Shape the mixture into 4 patties.

4. Spray the broiler pan with nonstick cooking spray. Preheat the broiler. Broil the burgers 4 to 6 inches from the heat for 5 minutes. Turn the burgers over and brush the tops with the chili sauce. Broil for 3 to 5 minutes, or until the burgers are heated through.

Nutrition per serving: 255 calories, 7g total fat (2g saturated), 0mg cholesterol, 10g dietary fiber, 26g carbohydrate, 24g protein, 670mg sodium.

Good source of: fiber, isoflavones, riboflavin.

From The Wellness Kitchen, by the staff of The Wellness Kitchen and the editors of the University of California, Berkeley Wellness Letter.