Steps for creating this tasty plant-based replacement for a popular BBQ favorite.
1 burger = 1 serving (makes 4 servings)
350 calories, 50 g carb, 20 g protein, 5 g fat, 7 g fiber
1 TBSP olive oil (for cooking)
3/4 cup onion, chopped
2 garlic cloves, chopped
1/2 cup bread crumbs
4 regular whole wheat buns (substitute collard green wrap for less calories)
6 oz WHITE mushrooms, sliced (sub diced squash)
8 oz (1 cup) cooked black lentils (use low-sodium canned if necessary)
2 tsp mustard
2 tsp dried thyme
1 egg as binder
*(substitute with 1 TBSP pumpkin puree or 2.5 TBSP flax seed mixed with 3 TBSP water)
1/2 tsp ground black pepper
1/4 tsp salt
Direction for preparation:
1. Heat olive oil in pan and sauté onion and garlic until tender.
2. Mix together garlic, onion, bread crumbs, mushroom (or squash), lentils, mustard, thyme, pepper,
salt and egg (or substitute). Use a food processor if you have it.
3. Form mixture into 4 patties and cook in pan on medium-high heat, 5 minutes each side.
4. Once cooked - put on bun and add toppings of your choice (use collard green wrap to reduce
calories by ~120)