Buckwheat and mushroom burgers
- ½ cup buckwheat
- 1 tablespoon olive oil
- ½ red onion, chopped
- 2 cloves garlic, crushed
- 250g mushrooms, coarsely chopped
- 2 tablespoons balsamic vinegar
- 1 ½ cups reduced salt beef or vegetable stock
- ½ tsp dried thyme
- ½ cup walnut pieces, chopped
- 2 tablespoons flour
- spray oil
- To serve
- 4 cups crispy lettuce
- 4 sliced tomatoes
- 1 small cucumber, sliced or julienned
- 4 wholegrain burger buns, lightly toasted
- 1 cup grated carrot
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1 Heat a medium non-stick pan to toast buckwheat (see below). Remove from heat and set aside.
2 In same pan heat oil. Add onion, garlic and mushrooms. Cook gently for 2-3 minutes until they soften. Add balsamic vinegar and toasted buckwheat and stir to coat. Add stock and thyme. Simmer for 20-25 minutes or until all the liquid is absorbed.
3 While mixture is cooking, toast the walnuts in a pan until just fragrant. Chop finely. Prepare salad ingredients.
4 When the mushroom mixture is cooked, remove from the heat and stir in the walnuts and flour.
5 When cool enough to handle, use wet hands to form mixture into 4 patties.
6 Spray a non-stick pan with oil and fry gently until lightly golden on each side. The patties are fragile so turn them gently. Serve with crispy lettuce, tomatoes and cucumber in toasted buns. Serve remaining salad on the side.
Make it gluten free: Use gluten-free flour and bread. Check stock is gluten free. (Despite its name, buckwheat is gluten free.)
These burgers can be made in advance and kept chilled before cooking, or frozen.
Tips for cooking buckwheat
When cooking buckwheat, use 1 cup of buckwheat to 2 cups of water.
Step 1 Toast buckwheat in a heated pan for 2-3 minutes to give it a nutty flavour and aroma.
Step 2 Once toasted, add buckwheat to a pan of simmering water. Reduce heat to a simmer aned cook until tender (about 15-20 minutes).
Nutrition Info (per serve)
Total fat 18g
–Saturated fat 2g
Dietary fibre 10g
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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