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Budget-Friendly Veggie Burgers with Mango Slaw
20 min prep time
16 min cook time
6servings
Recipe by
Lara Rondinelli Hamilton, RD, LDN, CDE and Jennifer Bucko Lamplough
Source
The Diabetes Cookbook
Photo by
Mittera
How to Make Budget-Friendly Veggie Burgers with Mango Slaw
Serve this vegetarian dish with sliced tomato and fresh mozzarella salad.
20 min prep time
16 min cook time
6servings
1 burger with 1/4 cup slaw
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Step-By-Step Instructions:
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Coat a large non-stick sauté pan with cooking spray. Set aside.
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Combine cannellini beans, onion, garlic, mushrooms, carrots, Worcestershire sauce, soy sauce, oatmeal, Montreal steak seasoning and salt (optional) in a food processor. Pulse several times until mixture is combined but not a paste.
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Divide burger mixture into 6 equal portions, form into patties.
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Heat prepared sauté pan over medium high heat. Sauté burgers on each side 6-8 minutes. Set aside.
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In a large bowl, combine shredded mango, coleslaw mix, rice wine vinegar and olive oil. Toss to coat.
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Add a burger to a lettuce leaf, top with 3/4 cup coleslaw mixture.
Nutrition facts
6 Servings
-
Serving Size
1 burger with 1/4 cup slaw
- Amount per serving Calories 190
- Total Fat 3.5g
- Sodium 400mg
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Total Carbohydrate
35g
- Dietary Fiber 7g
- Total Sugars 11g
- Protein 7g
- Potassium 376mg
- Phosphorous 155mg
Ingredients
nonstick cooking spray
1 whole
cannellini beans (rinsed and drained)
1 (15-oz) can
onion(s) (diced)
1/2 cup
garlic (minced)
1 clove
white (button) mushrooms (diced)
1 cup
shredded carrots
1
Worcestershire sauce
1 tbsp
lower sodium soy sauce
1 tbsp
quick cooking oats
1 cup
steak seasoning
2 tsp
unripe mango (peeled, seeded and shredded)
1
packaged coleslaw mix
1 (9-oz) bag
rice wine vinegar
2 tbsp
olive oil
1 tbsp
large lettuce leaves
6
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