White Bean Farro Burger

Here’s an amazing meal worthy of a special weeknight, weekend party, or celebration. Homemade veggie burgers, such as these savory farro and white bean burgers, are leaps and bounds above frozen varieties when it comes to taste. And they’re not as hard to make as you think. Make up this big batch for a large group, or to reheat for lunches and meals during the week.

Ingredients:

For the Veggie Burger
¾ cup (156 g) uncooked farro
3 cups (711 ml) water
1 teaspoon reduced sodium vegetable broth base
One tub of Tuscan White Beans
1 medium onion, finely diced
1 cup (70 g) finely chopped mushrooms
1 cup (110 g) grated carrots (2 medium)
¼ cup (29 g) chopped walnuts
1 teaspoon dried oregano
2 tablespoons minced fresh chives
1/3 cup (52 g) uncooked old-fashioned oats
½ cup whole grain bread crumbs
1 teaspoon low-sodium herbal seasoning blend
¼ teaspoon freshly ground black pepper
¼ teaspoon turmeric
3 tablespoons extra virgin olive oil
Toppings
Ten 1½-ounce (43 g) whole grain buns
10 lettuce leaves
3 medium tomatoes, sliced into 20 slices
2 avocados, sliced into 20 slices

Instructions:

Active preparation time: 29 minutes

Total preparation time: 2½ hours (including chilling times)

Place the farro in a pot with the water and broth base. Stir well, cover, and bring to a boil over medium-high heat. Reduce the heat to medium, cook for 35 to 40 minutes, and drain any leftover liquid.
Place the Tuscan White Beans in a mixing bowl. Mix in the cooked farro, onions, mushrooms, carrots, walnuts, oregano, chives, oats, bread crumbs, herbal seasoning, black pepper, turmeric, and sea salt, if desired. Chill for about 1 hour.
In a large skillet, heat 1 tablespoon of the olive oil over medium heat. Form patties out of ½ cup of the bean mixture with your hands, mashing the ingredients together so that they do not crumble. Carefully place 3 to 4 patties at a time into the hot oil and cook for 6 minutes on each side, turning carefully. Repeat, adding 1 tablespoon of olive oil to the skillet with each batch of patties, until all the patties are done.
Serve each patty with 1 bun, 1 lettuce leaf, 2 tomato slices, and 2 avocado slices.

Note: If you don’t want to serve all of the burgers at once, prepare and cook them according to the directions and refrigerate in an airtight container up to 3 days. Reheat in the microwave or in a skillet and serve as directed.

Variation: Substitute 2¼ cups cooked brown rice for the farro. This version is gluten-free (provided that you use gluten-free oats, bun, bread crumbs, and other ingredients).

Serving Size:

Makes 10 servings (1 patty, bun, and lettuce leaf, and 2 tomato and avocado slices each)

Nutrition Per Serving:

Per Serving: 354 calories, 11 g protein, 50 g carbohydrate, 15 g fat, 2 g saturated fat, 11 g fiber, 6 g sugar, 378 mg sodium

Star Nutrients: folate (18% DV), niacin (19% DV), pantothenic acid (11% DV), riboflavin (14% DV), thiamin (30% DV), vitamin A (53% DV), vitamin B6 (17% DV), vitamin C (17% DV),vitamin K (27% DV), copper (19% DV), iron (16% DV), magnesium (26% DV), manganese(84% DV), phosphorus (26% DV), potassium (18% DV), selenium (52% DV), zinc (17% DV)

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