Pile in the seasonal vegetables like lettuce, tomatoes, and jalapenos onto these vegetarian burgers. Make a big batch for a summer party, or to reheat for lunches and dinners during the week. Store extra burgers in an airtight container for up to three days in the refrigerator and reheat in the microwave or in a skillet and serve.
Skill level: Beginner
Start to Finish: 1 hour, 46 minutes, plus 1 hour refrigeration
Prep: 30 minutes
Cook: 1 hour, 16 minutes
¾ cup (156 g) uncooked farro
3 cups (711 ml) water
1 teaspoon reduced sodium vegetable broth base
One 15-ounce (425 g) can cannellini beans, no salt added, rinsed and drained (liquid reserved), or 1¾ cups cooked
1 medium onion, finely diced
1 cup (70 g) finely chopped mushrooms
1 cup (110 g) grated carrots (2 medium)
¼ cup (29 g) chopped walnuts
¼ cup (15 g) chopped fresh oregano, or 1 teaspoon dried
2 tablespoons minced fresh chives
1/3 cup (52 g) uncooked old-fashioned oats
½ cup whole grain bread crumbs (see Note on page 95)
1 teaspoon low-sodium herbal seasoning blend (see page 345)
¼ teaspoon freshly ground black pepper
¼ teaspoon turmeric
Pinch of sea salt, optional
3 tablespoons extra virgin olive oil
10 1½-ounce (43 g) whole grain buns
10 lettuce leaves
3 medium tomatoes, sliced into 20 slices
2 avocados, sliced into 20 slice
1. Place the farro in a pot with the water and broth base. Stir well, cover, and bring to a boil over medium-high heat. Reduce the heat to medium, cook for 35 to 40 minutes, and drain any leftover liquid.
2. Place the cannellini beans in a mixing bowl and mash slightly with a potato masher, until thick and lumpy. Mix in the cooked farro, onions, mushrooms, carrots, walnuts, oregano, chives, oats, bread crumbs, herbal seasoning, black pepper, turmeric, and sea salt, if desired. Combine the ingredients using clean hands, then add 2 to 3 tablespoons of the reserved bean liquid to make a thick yet moistened mixture that sticks together. Chill for about 1 hour.
3. In a large skillet, heat 1 tablespoon of the olive oil over medium heat. Form patties out of ½ cup of the bean mixture with your hands, mashing the ingredients together so that they do not crumble. Carefully place 3 to 4 patties at a time into the hot oil and cook for 6 minutes on each side, turning carefully. Repeat, adding 1 tablespoon of olive oil to the skillet with each batch of patties, until all the patties are done.
4. Serve each patty with 1 bun, 1 lettuce leaf, 2 tomato slices, and 2 avocado slices.
Recipe from Plant-Powered for Life by Sharon Palmer, RDN, also author of The Plant-Powered Dietitian.
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