Nutrition balance score
Great
Glycemic Index
53
Low
Glycemic Load
30
High
Nutrition per serving
Calories348.2 kcal (17%)
Total Fat8.6 g (12%)
Carbs57.6 g (22%)
Sugars13.4 g (15%)
Protein12.6 g (25%)
Sodium726.5 mg (36%)
Fiber6.6 g (23%)
% Daily Values based on a 2,000 calorie diet
Ingredients
8 servings
olive oil
6portobello mushrooms
big, roughly chopped into little bits
3 sprigsfresh thyme
leaves picked
sea salt
freshly ground black pepper
1 x 400gwhite beans
tin, haricot or cannellini, well drained
4medjool dates
fat, pitted
2 clovesgarlic
peeled and finely chopped
fresh parsley
finely chopped
2 tablespoonstahini
2 tablespoonssoy sauce
or tamari
200gbrown rice
cooked and cooled
50gbreadcrumbs
or oats
1unwaxed lemon
grated zest of
To serve
Instructions
Step 1
Get a large pan on a medium heat and add a splash of olive oil. Once the pan is good and hot, add the mushrooms and thyme and season with salt and pepper. Fry on a good heat until the mushrooms have dried out and are slightly browned, then set to one side and leave to cool.
Step 2
Next, drain the white beans and put them into a food processor with the dates, garlic, parsley, tahini and soy sauce. Pulse until you have a smoothish mixture, then transfer to a bowl and add the rice, breadcrumbs, lemon
zest and the cooled mushrooms. Mix well, then put into the fridge for 10 minutes or so to firm up.
Step 3
Once cooled, divide the mixture into 8 portions and shape into 8 patties. Place them on a baking tray lined with baking paper and pop into the fridge until needed. (This can be done the day before – and the burgers freeze well at this point.)
Step 4
Preheat your oven to 230°C/fan 210°C/gas 8 and bake the burgers for
15 minutes, until nicely brown. If you like cheese on your burger, pop a slice on top a couple of minutes before they come out of the oven.
Step 5
While your burgers are cooking, get your toppings ready. I go with avocado, tomato relish and the quick cucumber pickle above, plus a few spinach leaves. Hummus, grated carrot and sprouts is another favourite, but feel free to improvise and try it your own way.
Step 6
Once the burgers are golden, toast your buns and layer up your burgers.
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