10
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Ingredients
1 1/2 cups old fashioned rolled oats
1 cup ground walnuts
1 cup water
1/4 cup tomato paste
1 cup diced onion
3 cloves garlic, minced
6 cups finely minced mushrooms
2 teaspoons dried basil
1/2 teaspoon dried oregano
2 tablespoons minced fresh parsley
freshly ground pepper, to taste
2/3 cup frozen chopped spinach, thawed
Instructions:
Preheat oven to 350 degrees F.
Combine rolled oats and ground walnuts in a bowl. Set aside.
In a small saucepan, whisk together water, tomato paste and MatoZest and bring to a boil. Pour over rolled oats and walnuts. Stir well and set aside.
Heat 2 tablespoons water in a sauté pan and add onion and garlic. Sauté until onion is translucent. Add mushrooms, basil, oregano, parsley and black pepper and additional water if needed, to prevent sticking. Cover and cook for 5 minutes, or until mushrooms are tender. Drain any excess water.
In a large bowl, combine sautéed onions and mushrooms, rolled oat and walnut mixture and spinach. Stir well to combine. With wet hands, shape into burgers using about 1/2 cup for each burger and place on a lightly oiled baking sheet. Bake for 15 minutes, turn burgers and bake for another 15 minutes.
Serve on small whole grain hamburger buns or whole grain pita bread halves. Top with thinly-sliced, raw red onion and a no-salt-added ketchup such as Dr. Fuhrman's Ketchup.
Makes about 10 burgers
Note: If desired, a 1/2 cup of cooked kidney beans can be added to the mixture.
My Notes:
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Per Serving:
Calories 136
Protein 6 g
Carbohydrates 17 g
Sugars 3 g
Total Fat 6.4 g
Saturated Fat 0.7 g
Cholesterol 0 mg
Sodium 23 mg
Fiber 3.5 g
Beta-Carotene 832 ug
Vitamin C 7 mg
Calcium 58 mg
Iron 4.6 mg
Folate 52 ug
Magnesium 39 mg
Potassium 371 mg
Zinc 1 mg
Selenium 13 ug
