Healthy Beef, Red Bean and Mushroom Hamburger

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
Cook Time: 15 Minutes
Ready In: 15 Minutes
Servings: 2

Nutrition Facts

Serving size

Calories 349Calories from Fat 107

 % Daily Value*

Total Fat 12 g18.5%

Saturated Fat 3 g15%

Trans Fat 0 g

Cholesterol

Sodium 53 mg2.21%

Total Carbohydrates 34 g11.3%

Dietary Fiber 8 g32%

Sugars 2 g

Protein 27 g54%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet