Kristi Whitley

Healthy Living

Better Burgers
I have to say, these are delicious! My carnivore husband said they were his 

favorite vegan burgers.


www.drfuhrman.com
Serves: 8
Preparation Time: 45 minutes

Ingredients:

1 1/2 cups old fashioned rolled oats
1 cup ground walnuts
1 cup water
1/4 cup tomato paste
1/4 cup Dr. Fuhrman's MatoZest or other no-salt seasoning blend, adjusted to taste
1 cup diced onion
3 cloves garlic, minced
6 cups finely minced mushrooms (I used a food processor)
2 teaspoons dried basil
1/2 teaspoon dried oregano
2 tablespoons minced fresh parsley
freshly ground pepper, to taste
2/3 cup frozen chopped spinach, thawed

Instructions:

Preheat oven to 350 degrees F.
Combine rolled oats and ground walnuts in a bowl. Set aside.


In a small saucepan, whisk together water, tomato paste and MatoZest. Heat over medium high heat until boiling. Pour over rolled oats and walnuts. Stir well and set aside.

Heat 2 tablespoons water in a sauté pan and add onion and garlic. Sauté until onion is translucent. Add mushrooms, basil, oregano, parsley and black pepper and additional water if needed, to prevent sticking. Cover and cook for 5 minutes, or until mushrooms are tender.

In a large bowl, combine sautéed onions and mushrooms, rolled oat and walnut mixture and spinach. Stir well to combine. With wet hands, shape 1/3 cup of mixture into a well-formed burger. Place on a lightly oiled baking sheet and repeat with remaining mixture. Bake for 15 minutes. Turn burgers to bake the other side for another 15 minutes.

Remove from oven and cool slightly. Serve on small whole grain hamburger buns or whole grain pita bread halves. Top with thin sliced, raw red onion and a no-salt-added ketchup such as Dr. Fuhrman's Ketchup.

Makes 8 burgers

Per Serving:

CALORIES 200; PROTEIN 9g; CARBOHYDRATES 21g; TOTAL FAT 11.1g; SATURATED FAT 1.1g; SODIUM

44mg; FIBER 4.5g; BETA-CAROTENE 1661ug; VITAMIN C 12mg; CALCIUM 57mg; IRON 2.6mg; FOLATE

56ug; MAGNESIUM 88mg; ZINC 1.5mg; SELENIUM 14.1ug