Portobello Mushroom Burger
Blood Sugar: 7Servings: 4Preparation Time: 10minMeal Category: Dinner
Micronutrients:FolateMagnesiumCalcium
Macronutrients per 100g
Energy
132kcal
Sugar
2g
Fat
5g
Fiber
5g
Sat fat
1g
Protein
5g
Carbs
17g
Sodium
232mg
Ingredients
420g / 15oz drained and rinsed Black beans, 1 small peeled and diced Beetroot, 50g / 1.76oz quick-cook or rolled Oats, 1 peeled and finely chopped Garlic clove, 1 finely chopped Red onion, 1 tsp Curry powder, 1/2 tsp Sea salt, 1 tbsp Olive oil, 1 sliced Tomato, 4 Lettuce leaves
Preparation
1. Add 420g/15oz drained and rinsed Black beans, 1 small peeled and diced Beetroot, 50g/1.76oz quick-cook or rolled Oats, 1 peeled and finely chopped Garlic clove, 1 finely chopped Red onion, 1 tsp Curry powder and 1/2 tsp Sea salt to a food processor. 2. Pulse until finely chopped and mixture sticks together. 3. Shape into burgers and cool in the fridge. 4. Cook in a pan with 1 tbsp Olive oil over medium heat for 5 minutes per side. 5. Assemble burgers with 1 sliced Tomato and 4 Lettuce leaves.
Micronutrients % of RDI
Iron
1% of RDI
Magnesium
44% of RDI
Vitamin C
5% of RDI
Omega 3
1% of RDI
Vitamin A
14% of RDI
Calcium
25% of RDI
Folate
80% of RDI
Good to know
If the mixture is too wet, add extra oats. Serve with a salad.
How to Prepare
1. Add 420g/15oz drained and rinsed Black beans, 1 small peeled and diced Beetroot, 50g/1.76oz quick-cook or rolled Oats, 1 peeled and finely chopped Garlic clove, 1 finely chopped Red onion, 1 tsp Curry powder and 1/2 tsp Sea salt to a food processor. 2. Pulse until finely chopped and mixture sticks together. 3. Shape into burgers and cool in the fridge. 4. Cook in a pan with 1 tbsp Olive oil over medium heat for 5 minutes per side. 5. Assemble burgers with 1 sliced Tomato and 4 Lettuce leaves.
Good to Know
If the mixture is too wet, add extra oats. Serve with a salad.
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