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Healthy Beef, Red Bean And Mushroom Hamburger

GNMHealth's picture
This week, Healthy Helpings TV's host Michell Koen takes a vegetarian burger recipe and adds back the beef! Why? This has the benefit of keeping the additional nutritional kick of beans (for fiber and added aminos) and Mushrooms (for more proteins) to provide a rich and earthy flavor. It is all finished off with an accompaniment of sweet chili sauce and a dash of Tabasco!
Ingredients
  Onion 1⁄2 Small, finely chopped
  Garlic clove 1 Medium, finely chopped
  Cumin seeds 1⁄4 Teaspoon
  Coriander powder 1⁄4 Teaspoon
  Turmeric powder 1⁄4 Teaspoon
  Mushroom 1⁄2 Cup (8 tbs), finely chopped
  Red kidney bean 1⁄2 Cup (8 tbs), canned (100 g)
  Beef 1⁄3 Pound (extra lean minced beef topside)
  Tabasco sauce 1 Dash
  Cooking oil spray 1 Teaspoon (as required)
Directions

MAKING
1) In a non-stick pan, saute the onions and garlic until translucent.
2) Add the spices and stir for a few seconds until aromatic.
3) Stir in the mushrooms and saute until soft and no moisture remains.
4) Remove from heat and transfer the mixture to a strainer to drain.
5) In a large mixing bowl, mash the red kidney beans.
6) Then add the mushroom mixture, beef and splash of tobasco, mix together thoroughly.
7) Shape the beef mixture into 2 large patties.
8) In a non-stick skillet, spray a little cooking oil spray and grill the patties for about 5 minutes on each side.

SERVING
9) Serve the hamburger patties with whole meal English muffins, lettuce, tomato, avocado and sweet chili sauce or as desired.

Recipe Summary

Difficulty Level: 
Easy
Channel: 
DiabeticLiving
Preparation Time: 
10 Minutes
Cook Time: 
15 Minutes
Ready In: 
25 Minutes
Servings: 
2
Beef hamburgers cannot be always unhealthy. Here is a recipe that as good as a meat hamburger but is more healthy. Chef Michelle adds red beans and mushrooms to minced beef and brings out a healthy beef hamburger with extra proteins and fiber to the dish. This recipe also teaches us how to turn out our favorite unhealthy dishes into healthier ones by bringing about few simple variations additions in ingredients.

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2 Comments

CookingMyWay's picture
Great video - bet that makes one tasty burger - I'm going to give it a try...
GNMHealth's picture
Thanks! I hope you enjoy the burger as much as the video!! Kevin Kennedy-Spaien, Executive Producer for Health Content Grasshopper New Media