A few simple ingredients make a truly tasty meatless burger The secret magredient? Peanut butter!
- 1 large onion, finely chopped
- 1 garlic clove, finely chopped
- 1/2 cups grated carrot
- 1/2 cups grated zucchini
- 1 /2teaspoons ground cumin
- 1/2 teaspoons ground coriander
- 2 tablespoons peanut butter
- 2 tablespoons chopped fresh cilantro
- 1/2 cup fresh whole wheat bread crumbs
- 1 egg, beaten
- Salt and pepper
- 2 teaspoons olive oil
To serve:
- 2 tomatoes, seeded and chopped
- 2 tablespoons ketchup or relish
- 4 sesame-seed burger buns
- 2 tablespoons reduced-fat mayonnaise
- 4 iceberg lettuce leaves, shredded
- 1 shallot, thinly sliced
Preparation time | 40 minutes
Cooking time | 10 minutes
1. Heat a large nonstick skillet coated with cooking spray over medium heat, Add the onion and garlic, and cook until the onion is soft and beginning to brown, about 5 minutes, Stir frequently. Add the carrots and zucchini, and sauté until the vegetables have softened, about 10 minutes. Stir frequently,
2. Stir in the ground cumin and coriander, peanut butter, and fresh cilantro; mix well, Season with salt and pepper. Remove the pan trom the heat and set aside to coo! slightly.
3. Mix in the bread crumbs and egg until thoroughly combined, The mixture should bind together well. Shape the mixture into 4 thick burgers about 4 inches in diameter.
4. Wipe the skillet with a paper towel and then heat the oil over medium heat. Add the burgers and cook until firm and golden, about 5 minutes on each side,
5, Stir the tomatoes and ketchup together. Split the hamburger buns horizontally and toast the cut sides. Spread 1 teaspoon mayonnaise (if using) on each bun, then add some lettuce and a burger to each. Spread with the tomato mixture and top with the shallot slices. Replace the tops of the buns and serve.
More ideas |
- These burgers freeze well once cooked. Allow them to cool, then wrap individually in plastic wrap and place in a freezer bag. To serve, unwrap and reheat in a 400°F oven for about 20 minutes, turning occasionally.
Each serving provides | Calcres 8 fal 5 4 saturated fat 2 g cholesteral 56 mag, scdium 498 mg carbohydrates 44 o, fiber6 g. protein tig
