Bean and Grain Burger
Makes 10 to 12 burgers
Bean and Grain Burgers are not only tastier than typical burgers, but healthier as well.
1/2 onion, finely chopped
1 tablespoon vegetable oil
1 19-ounce can garbanzo beans, drained, rinsed, and ground or coarsely chopped
3 slices whole-wheat bread, blended in food processor
1/4 cup tahini
1/4 cup tamari
1/2 teaspoon garlic powder
1/4 cup chopped fresh parsley
1 cup cooked brown rice
1/3 cup raw wheat germ
10 – 12 multi-grain hamburger rolls
Sauté onion in vegetable oil. Then mix all ingredients, except wheat germ, and form into patties. Coat each patty with raw wheat germ, and grill on a non-stick surface. Serve on multi-grain roll with your favorite toppings.
Per burger (1/10 of recipe)
- Calories: 276
- Fat: 8.3 g
- Saturated Fat: 1.3 g
- Calories from Fat: 26.9%
- Cholesterol: 0 mg
- Protein: 11.1 g
- Carbohydrates: 42.7 g
- Sugar: 6.2 g
- Fiber: 7.6 g
- Sodium: 697 mg
- Calcium: 88 mg
- Iron: 3.9 mg
- Vitamin C: 2.7 mg
- Beta Carotene: 84 mcg
- Vitamin E: 1.2 mg
Source: Sammy T’s, Fredricksburg, Virginia. Published in The Best in the World, Neal D. Barnard, M.D., editor.
