The Complete High Blood Pressure Diet Cookbook by Amanda Foote RD

Author:Amanda Foote RD [Foote RD, Amanda]
Language: eng
Format: epub
Published: 2021-08-02T22:00:00+00:00

Black-Eyed Pea Burgers

VEGAN NUT-FREE GLUTEN-FREE DAIRY-FREE 30 MINUTES OR LESS

Serves 4 / Prep time: 10 minutes / Cook time: 15 minutes

Mushrooms are moist, tender, and loaded with umami, the savory basic taste intrinsic to certain foods. The addition of umami-rich foods lends a pleasant meatiness to vegetarian and nonvegetarian dishes alike. These rich, tasty burgers are loaded with micronutrients and iron. Try them without bread—you may find them filling enough on their own.

5 tablespoons grapeseed or olive oil, divided

4 ounces cremini mushrooms, stemmed and sliced

¼ teaspoon dried thyme

½ chopped red onion, plus more for serving

2 garlic cloves, minced

1 (15-ounce) can no-salt-added black-eyed peas, drained and rinsed

2 tablespoons minced fresh basil or flat-leaf parsley

½ teaspoon tamari

4 large butter lettuce leaves

1 avocado, pitted and sliced

1. In a large sauté pan, heat 3 tablespoons of the oil over medium heat until shimmering. Add the mushrooms and thyme and cook, stirring occasionally, until the mushrooms are browned, 2 to 3 minutes. Add the onion and garlic and cook until fragrant and softened, about 2 minutes. Remove from the heat.

2. Place the black-eyed peas in a large bowl and mash with the back of a spoon or a potato masher, leaving a few of the peas intact. Add the mushroom mixture, basil, and tamari and mix until combined. Form the mixture into four patties.

3. In the same sauté pan, heat the remaining 2 tablespoons oil over medium-high heat until shimmering. Add the patties and fry until browned, 5 to 6 minutes per side.

4. Serve on lettuce leaves with additional red onion and avocado. Store leftover burgers in an airtight container in the refrigerator for 3 to 4 days.

SUBSTITUTION TIP: If you prefer black beans to black-eyed peas, feel free to swap those in.

PER SERVING: Calories: 340; Total Fat: 25g; Saturated Fat: 4g; Cholesterol: 0mg; Sodium: 53mg; Potassium: 667mg; Carbohydrates: 25g; Fiber: 10g; Sugars: 3g; Protein: 8g

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.