Vegan grain burger
7
Points®
Total time: 1 hr 30 min • Prep: 15 min • Cook: 15 min • Serves: 6 • Difficulty: Easy
The trick to this vegan burger’s umami-rich flavor and firm texture? A mix of sautéed mushrooms, garlic, and soy sauce, which provides loads of meatiness while starchy chickpeas and brown rice help hold things together. Serve it on a bun for the full burger effect and track those Points®.
Ingredients
Cooking spray
4 spray(s)
Olive oil
1 Tbsp
Cremini mushroom
1¼ pound(s), thinly sliced
Shallot
2 item(s), finely chopped
Table salt
½ tsp
Balsamic vinegar
2 Tbsp
Low sodium soy sauce
2 Tbsp
Garlic clove
1 clove(s), finely chopped (1 tsp)
Smoked paprika
½ tsp
Sugar
½ tsp
Canned chickpeas (garbanzo beans)
½ cup(s), liquid reserved
Cooked long grain brown rice
2 cup(s)
Walnuts (unsalted, dry roasted or raw, no sugar added)
⅓ cup(s), chopped
Panko breadcrumbs
½ cup(s)
Avocado
1 item(s), thinly sliced
Alfalfa sprouts
1 cup(s)
Tomato
6 slice(s)
Mustard
3 Tbsp
Lettuce
1 cup(s), chopped
Instructions
1
In a 12-inch nonstick skillet, heat the oil on medium-high. Add the mushrooms, shallots, and salt. Cook until the mushrooms are tender and release their liquid, 4 to 6 minutes, stirring often. Stir in the vinegar, soy sauce, garlic, paprika, and sugar. Cook until all the liquid is absorbed, 1 to 2 minutes, stirring often. Remove from heat.
2
In a large food processor, pulse the chickpeas and 1 tbsp of the reserved liquid until smooth. Add the mushrooms, rice, and nuts and pulse just until the mixture is finely chopped and it sticks together easily on a spoon but is not completely smooth. Add the panko and pulse to combine. Transfer to a bowl.
3
Line a baking sheet with wax paper. Using a 1⁄2-cup measure, divide the mixture into 6 portions. Shape each portion into a patty and place on the prepared baking sheet. Cover and refrigerate for at least 1 hour or up to overnight.
4
Coat a grill rack, cast-iron skillet, or grill pan with cooking spray and preheat to medium-high. Cook the patties until well browned and heated through, 3 to 4 minutes per side. Top the burgers with the avocado, sprouts, tomato, mustard, and lettuce.
5
Serving size: 1 burger
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