Name: BOMS burgers
Yield: 6
Ingredients: 1/4 cup sunflower seeds, chopped; 2 medium Portobello mushrooms, minced; 3 cups cooked kidney beans, or 2 (15 ounce) cans low sodium or no-salt-added kidney beans, drained; 1/2 cup minced onion or shallots; 2 tablespoons tomato paste; 2 tablespoons ground flaxseeds; 1-2 tablespoons rolled oats, as needed to adjust consistiency; 1/2 teaspoon chili powder of choice, or to taste; 1 teaspoon coconut aminos; 3 tablespoons mushroom powder (see note); 3 cloves roasted garlic, optional

Serves

Ingredients

1/4 cup sunflower seeds, chopped

2 medium Portobello mushrooms, minced

3 cups cooked kidney beans, or 2 (15 ounce) cans low sodium or no-salt-added kidney beans, drained

1/2 cup minced onion or shallots

2 tablespoons tomato paste

2 tablespoons ground flaxseeds

1-2 tablespoons rolled oats, as needed to adjust consistiency

1/2 teaspoon chili powder of choice, or to taste

1 teaspoon coconut aminos

3 tablespoons mushroom powder (see note)

3 cloves roasted garlic, optional

Instructions

Preheat oven to 350 F. Lightly oil a baking sheet or use parchment paper.

Chop sunflower seeds in a food processor to a coarse meal, transfer to a large mixing bowl. Roughly chop portobello mushrooms and then pulse them in the food processor to mince, then add to mixing bowl along with the remaining ingredients. Use a potato masher to combine everything, adding enough rolled oats to get a patty that sticks together without being too dry.

Using a large ice cream scoop, portion the burgers, then flatten them out with wet fingers to avoid sticking.

Place the patties on the baking sheet and bake for 25 minutes. Remove from the oven and let cool slightly, until you can pick up each patty and compress it firmly in your hands to re-form the burger. Return the patties to the baking sheet, bottom side up, and bake for another 10 minutes.

If desired, these may be done on a grill.

Note: Mushroom powder can be bought online or at specialty stores. Make your own by purchasing dried mushrooms and grinding them in a food processor.

Nutrition Facts

Calories 202, Protein 11 g, Carbohydrates 31 g, Sugars 3 g, Total Fat 5.2 g, Saturated Fat 0.5 g, Cholesterol 0 mg, Sodium 36 mg, Fiber 9.6 g, Beta-Carotene 84 ug, Vitamin C 4 mg, Calcium 51 mg, Iron 3.7 mg, Folate 150 ug, Magnesium 82 mg, Potassium 682 mg, Zinc 2 mg, Selenium 13 ug

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BOMS burgers