Put the Brakes on Beef

While you know you shouldn’t go overboard, sometimes it can be hard to resist a juicy burger. This alternative is full of satisfying flavor

July 6, 2013

Red meat is standard fare at most barbecues, and while you know you shouldn’t go overboard, sometimes it can be hard to resist. So consider a new study from Harvard University finding that the more servings of red meat you eat per day, the higher your chance of dying over a 20-year span—a risk that increases by 12% with each additional serving per day. In addition to the high amounts of saturated fat, most of today’s red meat contains hormones, antibiotics, and other substances that can be harmful to humans, says Molly Lee, the founder and director of Energizing Nutrition. If you’re going to eat meat, go local or organic whenever you can. In the meantime, try our Veggie Mushroom Burger (below)—full of satisfying flavor.

A Perfect Patty: Veggie Mushroom Burger

1/4 onion, diced
1/4 clove garlic, minced
1/2 tbsp olive oil
3/4 green onion, diced
1 pinch cumin
2 tbsp fresh mushrooms, diced
1/2 cup pinto beans
1 pinch parsley
salt and pepper to taste
oil for frying

Sauté the onions and garlic in olive oil for 3 to 5 minutes, until onions are soft. Add the green onions, cumin, and mushrooms and cook for another 5 minutes,
until mushrooms are cooked. Set aside. Drain
the beans and mash them with a fork or a potato masher, or process in a food processor until well mashed. Add the mushrooms to the beans and add parsley, salt, and pepper. Stir until well combined. Shape the mixture into a patty. Heat about 2 tbsp of olive oil in a non­ stick skillet and cook each patty until the veggie burger is done, about 3 minutes each side. Serves 1

Total prep time: 18 minutes

Nutrition Facts: Calories: 200, Protein: 8g, Carbs: 24g,
 Fat: 8g,
 Fiber: 6g, Sodium: 242mg