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Bistro-Style White Bean Burger with Fried Egg and Avocado

Oxygen Magazine July 2012 pg 95

(Veggers can withhold the fried egg) :]

Cost: $1.97 per serving!!

You Need

 

  •  1c white kidney beans, drained and mashed
  • 8oz portobello mushrooms, grilled and finely chopped
  • 1/2c spelt flakes
  • 1/2c marinated artichoke hearts, chopped and patted dry
  • 2Tbsp sundried tomatoes, finely chopped
  • 1tsp balsamic vinegar
  • 4c mixed greens
  • Garnish
  • 4 eggs, fried sunny side up (if desired)
  • 1/2 avocado, sliced
  • 1/4tsp each sea salt and pepper 

 

Preheat oven to 400F. Line a baking sheet with parchment paper and set aside.

Using clean hands, combinethe first 6 ingredients and form into 4 equal-sized patties. Place onto lined baking sheet and bake for 20-minutes.

Divide greens equally between 4 plates. Remove patties from oven and place over the bed of greens. Garnish each burger with a fried egg (if desired). Divide avocado slices evenly between burgers and sprinkle each evenly with sea salt and pepper.

NUTRITION per serving (not including bun): Cals: 281, Total Fat: 15g, SatFat: 3g, TransFat: 0g, Cholesterol: 214mg, Sodium: 332mg, Total Carbohydrates: 24g, Dietary Fiber: 8g, Sugars: 7g, Protein: 14g, Iron: 3mg

FIT FACT! Health experts have long referred to beans as the best human plant food and the best source of plant protein. If you are looking for a protein-packed, meatless burger, this recipe is the one for you! 

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