What’s so good about this burger recipe (other than the taste!), is first of all, what it is NOT. It is not meat, and by avoiding meat, you avoid the cholesterol, the saturated fats, the carnitin (that turns into TMAO in your gut, linked to heart disease) and you avoid the animal proteins that increase the production of IGF-1 (that helps the cancer cells multiply - not a good thing).
Now apart from not being meat, this recipe includes so many health-promoting plant-based ingredients: beans, oats, soy (in the miso paste), flax seeds, teff or quinoa or rice (whole grains), nuts, turmeric, mushrooms and beets. A good amount of plant-based proteins, a great variety of fibers that feed the good bacteria in your gut, low in fat, high in phytonutrients and it is truly satisfying. I used the teff (very small grain) and the texture was great!
Here is the recipe, adapted from Dr Greger's How not to Diet cookbook
1/2 cup minced red onion
2 garlic cloves, minced
1 cup finely shredded raw beets
1 cup minced mushrooms
1/2 teaspoon smoked paprika
1/2 teaspoon dry mustard (mustard powder)
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon ground turmeric
1 1/2 cup cooked black beans
1 cup cooked teff, quinoa or brown rice
1 tablespoon ground flaxseeds
1 tablespoon white miso paste
1/2 cup old fashioned rolled oats, ground into coarse flour
1/2 cup ground walnuts
6 100% whole grain buns
Heat 1/4 cup of water in a large skillet over medium heat. Add the onion and cook until softened, about 5 minutes. Stir in the garlic and then add the beets and mushrooms. Add the paprika, mustard, cumin, coriander and turmeric. Cook until the vegetables are softened and the liquid is absorbed, about 4 minutes.
In a large bowl, mash the beans well to break them up. Add the cooked grain, flaxseed and miso. Mash the mixture to combine and then add the oats and walnuts, then the cooked vegetables. Combine until the mixture holds together when pressed between your thumb and forefinger. Divide the mixture into 6 equal portions and use your hands to shape them into patties. Refrigerate for 30 minutes.
Preheat the oven to 375°F, place the patties on a sheet lined with a silicone mat or parchment paper. Bake for 30 minutes, carefully flipping halfway through.
Serve with a whole wheat bun and condiments.
Let me know if you make this recipe! Enjoy!
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