Homemade Takeaways
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Beef and bean burgers with mushroom buns
These bunless beef burgers by chef Sam Campbell are a lower-carb option for healthy burger lovers.
Serves: 4
Time to make: 30 mins
Total cost: $25.20 / $6.30 per serve
(at time of publication)
Ingredients
Units: Metric | Imperial (US)
- 400g can black beans, drained, rinsed and mashed
- 400g lean beef mince
- 8 large flat mushrooms, stalks removed, wiped with wet paper towel
- 2 tablespoons olive oil
- black pepper
- 8 slices (80g) Swiss cheese
- ½ iceberg lettuce, leaves torn
- 1 tablespoon American mustard
- 8 slices canned beetrootbeetsX
- 1 carrot, grated
- 1 small red onion, sliced into thin rings
- 8 slices pickled jalapeno
Instructions
- Preheat oven to 200°C. Line a baking dish with baking paper.
- In a bowl, combine black beans and beef. Using wet hands, form mixture into 4 patties.
- Place mushrooms on prepared tray. Drizzle over 1 tablespoon of the olive oil and season with pepper. Cook in the oven for 8-10 minutes, until tender.
- Meanwhile, heat remaining oil in a non-stick frying-pan over medium-high. Cook patties for 3 minutes each side, or until browned and cooked through to your liking. Place a slice of cheese on each patty and return to oven until melted. Remove from oven.
- Top four mushrooms, stalk side up, with lettuce. Layer on patty, mustard, beetroot, carrot, onion and jalapenos. Top with remaining mushroom ‘lid’, skewer and serve immediately.
Variations
Make it gluten free: Check mustard is gluten free.
HFG tip
Nutrition Info (per serve)
-
Calories 385cal
-
Kilojoules 1610kJ
-
Protein 34g
-
Total fat 18g
-
–Saturated fat 7g
-
Carbohydrates 15g
-
–Sugars 9g
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Dietary fibre 10g
-
Sodium 560mg
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Calcium 240mg
-
Iron 4mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
Author: Sam Campbell
Photographer: Melanie Jenkins
First published: Nov 2017
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.