Seedy Bean Burgers with Goat Cheese and Balsamic Reduction
Humble veggie burgers receive the gourmet treatment in this recipe, with the addition of a sublime, velvety balsamic reduction. Brimming with antioxidants and heart-healthy fibre, these vegetarian burgers are perfect for Meatless Mondays—or for any day of the week!
1 small garlic clove, minced
1/4 cup (60 mL) finely chopped fresh parsley or cilantro
1/4 cup (60 mL) roasted pumpkin seeds, shelled
1 1/4 cup (310 mL) canned cannellini beans, drained and well rinsed
1 large free-range egg
2 Tbsp (30 mL) extra-virgin olive oil, divided
1/4 cup (60 mL) whole grain bread crumbs
3 Tbsp (45 mL) minced red onion
1 small carrot, grated
3/4 tsp (4 mL) dried basil
Zest of 1/2 lemon
Salt and pepper, to taste
1/2 cup (125 mL) balsamic vinegar
3 oz (85 g) soft goat cheese
Add garlic, parsley, and pumpkin seeds to food processor. Blend until seeds are nicely ground and mixture is well combined. Add beans and egg and blend again.
Scrape mixture into large bowl and add 1 Tbsp (15 mL) oil, bread crumbs, onion, carrot, basil, and lemon zest. Add salt and pepper to taste. Combine well with hands and form into patties. Mix makes 4 slider-sized patties.
Set patties aside on plate in fridge while you prepare balsamic reduction. Heat balsamic vinegar over medium heat until it reaches a slow boil. Reduce heat and simmer until mixture begins to thicken and becomes syrupy enough to coat the back of a wooden spoon. Remove from heat and set aside.
Heat remaining oil in cast iron skillet. Fry patties until golden on both sides. To serve, top each patty with crumbled goat cheese and generous drizzle of balsamic reduction. Serve with crispy oven fries or in toasted whole grain bun.
Serves 4.
Each serving contains: 335 calories; 15 g protein; 19 g total fat (6 g sat. fat, 0 g trans fat); 25 g total carbohydrates (7 g sugars, 5 g fibre); 213 mg sodium
source: "Pumpkin Seeds", alive #372, October 2013
