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BOMS burgers


BOMS burgers

Serves: 6

Category: Burgers, Pizza, Wraps and Chips
Author: Dave Grosch
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Rated by: 20 members

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Beans, Onions, Mushrooms and Seeds all in one burger! Add some lettuce on top and a bowl of berries for dessert and you have a perfect G-BOMBS meal.

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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 Braggs liquid 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, 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.

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.

If desired, these may be done on a grill.

Calories 201; Protein 11 g; Carbohydrates 30 g; Total Fat 5.2 g; Saturated Fat 0.5 g; Cholesterol 0 mg; Sodium 51 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; Zinc 2 mg; Selenium 13 ug

Comments (6):

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Aziara

09/30/2013 03:06 PM

Rated this recipe: (no rating)

These look great - can't wait to try this weekend. HOWEVER-- note to Dave Grosch - standard recipe protocol (by cookbook publishers and most cooking contest rules) is to list ingredients in order of use. I realize you wanted to spell out BOMS, but a jumbled ingredient list can lead to error.

mimielson

05/09/2014 08:05 PM

Rated this recipe: (no rating)

What do you use for the bread or cover to the sandwich?

JGMaine

05/10/2014 06:55 PM

Rated this recipe:

These were tasty, but dry after baking. I took some of the leftover mixture and made a couple small patties and sauteed them for about 15 minutes while the other patties were baking, and I liked the sauteed ones better! The beans in the baked ones were tough and overcooked.

I plan to use them as a meatless meat for spaghetti sauce, or put in soups. The flavor is good, just too dry.

Joyce

05/11/2014 09:30 PM

Rated this recipe: (no rating)

Probably why there dry is because no liquid is used in the recipe. Try adding 1/4 cup cup of soy milk or water for added moisture.when I make mine I'm adding liquid smoke and not Bragg's to give it more flavor,plus its lower in sodium. Bon appetite'!

maliabakes

05/13/2014 11:30 AM

Rated this recipe:

This is a great recipe! I did however, sauté all the veggies, including some chopped kale, in a ( little olive oil!) I also added a baked sweet potato, and black beans instead of the kidney beans...the recipe is by far, so much better than buying frozen veggie burgers at the store-- I make up the patties, freeze them.. Definitely 5 stars!

Honigbomber

05/15/2014 04:48 PM

Rated this recipe: (no rating)

I don't have Access to portobello mushrooms. How many ordinary brown mushrooms equal two medium ones?