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Ингредиенты
- 1/3 c. wheat berries
- 3 c. water
- 1 Tbsp. extra virgin extra virgin olive oil
- 1 med onion, diced
- 10 x stems fresh parsley
- 1 1/2 c. cooked red kidney beans or possibly 1 15 ounce can, liquid removed
- 2 Tbsp. tomato-based barbecue sauce
- 1 tsp dry thyme
- 1 x egg
- 1/2 c. dry whole wheat bread crumbs, (to 3/4 c.) salt & black pepper
- 6 x hard rolls, halved
- 4 c. finely grated green cabbage
- 2 x carrots, finely grated
- 1/4 c. chopped onion
- 1 c. mayonnaise, fatfree or possibly vegan ok
- 3 Tbsp. yellow mustard salt & black pepper
Инструкции
- Rinse the wheat berries under running water. In a medium-size saucepan, combine the wheat berries and water. Cover, bring to a boil, reduce the heat, and simmer till the wheat berries are tender, about 1 1/4 to 1 1/2 hrs.
- (You can reduce the cooking time to 50 to 60 min by soaking the wheat berries overnight before cooking.) Drain off any excess water.
- Meanwhile, make the slaw by combining the cabbage, carrots, onion, mayonnaise, mustard, and salt & pepper to taste. Set aside.
- Heat the extra virgin olive oil in a medium skillet. Add in the onion and cook, stirring, till soft and golden brown, about 5 min. In a food processor fitted with a steel blade, combine the onion and parsley and process till finely chipped.
- Add in the beans, barbecue sauce, thyme, and egg, and process till you have a fairly smooth mix. Remove to a bowl. Stir in the wheat berries, 1/2 c. of the bread crumbs, and salt & pepper to taste. Continue to add in crumbs, as needed, to make the mix stiff sufficient to create into burgers.
- With wet hands, form the mix into six-3-inch burgers. Mist both sides with nonstick cooking spray.
- Prepare a medium fire in the grill with a lightly oiled vegetable grill rack in place. Grill the burgers till crisp, about 5 min per side.
- Serve the burgers on rolls topped with the slaw. Pass the extra slaw at the table.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 1021g | |
| Recipe makes 6 servings | |
| Calories 807 | |
| Calories from Fat 350 | 43% |
| Total Fat 39.75g | 50% |
| Saturated Fat 5.66g | 23% |
| Trans Fat 0.0g | |
| Cholesterol 31mg | 10% |
| Sodium 1078mg | 45% |
| Potassium 2417mg | 69% |
| Total Carbs 95.33g | 25% |
| Dietary Fiber 23.9g | 80% |
| Sugars 17.6g | 12% |
| Protein 29.88g | 48% |
