This is indeed a better burger. Better for you and better tasting than most veggie burgers!
1 1/2 cups old fashioned rolled oats
1 cup ground walnuts
1 cup water
1/4 cup tomato paste
1 cup diced onion
3 cloves garlic, minced
6 cups finely minced mushrooms
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
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 and 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. Drain any excess water.
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 thinly-sliced, raw red onion and a no-salt-added ketchup such as Dr. Fuhrman's Ketchup.
Makes 8 burgers
Note: If you are serving meat-lovers, 8 ounces of organic ground turkey or beef may be added to the final mixture. This will provide a meaty flavor with only one ounce of meat per burger. Bake for at least 20 minutes per side.
Note: If desired, a 1/2 cup of cooked kidney beans can be added to the mixture.
Calories 170; Protein 7 g; Carbohydrates 21 g; Sugars 3 g; Total Fat 8.1 g; Saturated Fat 0.8 g; Cholesterol 0 mg; Sodium 28 mg; Fiber 4.3 g; Beta-Carotene 1040 ug; Vitamin C 8 mg; Calcium 73 mg; Iron 5.8 mg; Folate 65 ug; Magnesium 48 mg; Potassium 464 mg; Zinc 1.2 mg; Selenium 16.3 ug