Bean and Barley Burgers
Did someone say burgers for dinner? Count me in!
Recipe courtesy of Bob’s Red Mill.
Put these burgers on a whole wheat bun with sliced tomato, lettuce and avocado, and pair with a side salad to create a nutritious meal! Substitute bulgur in place of the barley to create a gluten-free version. For a delicious Greek-yogurt aioli topping, mix together plain Greek-yogurt, minced garlic, lemon juice and black pepper.
• 1/2 teaspoon Garlic Powder
• 2 cups Kidney Beans cooked
• 1/2 cup Wheat Germ
• 1 tablespoon Olive Oil
• 1/2 cup Onion chopped
• 3 Garlic cloves, minced
• 1 teaspoon Sea Salt
• 1/2 teaspoon Sage
• 1/2 teaspoon Celery Seed, ground
• 2 cups Whole Hull-Less Barley cooked
Cook beans and barley as directed until soft, then mash beans and barley together.
Fry onion and garlic in oil until golden. Add to bean/barley mixture along with spices and wheat germ and stir to combine.
Form into 4” patties and fry on medium heat until brown on both sides.
Makes about 8 burgers.
Per serving: 280 calories, 4 g total fat, 0 g saturated fat, 49 g carbohydrates, 12 g protein, 13 g fiber, 300 mg sodium, 198 mg potassium, 40 mg magnesium, 42 mg calcium