- ¾ cup (156 g) uncooked farro
- 3 cups (711 ml) water
- 1 teaspoon reduced sodium vegetable broth base
- One 15-ounce (425 g) can cannellini beans, no salt added, rinsed and drained (liquid reserved), or 1¾ cups cooked
- 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
- ¼ cup (15 g) chopped fresh oregano, or 1 teaspoon dried
- 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
- Pinch of sea salt, optional
- 3 tablespoons extra virgin olive oil
- Ten 1½-ounce (43 g) whole grain buns
- 10 lettuce leaves
- 3 medium tomatoes, sliced into 20 slices
- 2 avocados, sliced into 20 slices
- 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 cannellini beans in a mixing bowl and mash slightly with a potato masher, until thick and lumpy. Mix in the cooked farro, onions, mushrooms, carrots, walnuts, oregano, chives, oats, bread crumbs, herbal seasoning, black pepper, turmeric, and sea salt, if desired. Combine the ingredients using clean hands, then add 2 to 3 tablespoons of the reserved bean liquid to make a thick yet moistened mixture that sticks together. 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.
*Serves 1 patty, bun, and lettuce leaf, and 2 tomato and avocado slices each.
*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).
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)
*Recipe from Plant-Powered for Life: Eat Your Way to Lasting Health with 52 Simple Steps and 125 Delicious Recipes, ©Sharon Palmer 2014.
- Serving Size: 1