Vegetarian Peapo-Burger #5FIX


Food.com
55 mins (prep 15, cooking 40)
5 ingredients
6 servings
5-Ingredient Fix Contest Entry. The Vegetarian Peapo-burger is a combination of black eye (pea)s and (po)tatoes, hence the name "Peapo”. I wanted to try something different than the traditional black bean burger so I thought of using black eye peas for a change. I usually use mashed cauliflower for a veggie burger base, but instead I decided to substitute mashed potatoes. What I like about this recipe is that it is simple and does not require a blender or food processor, just a spoon/fork for prepping the recipe. Vegetarian Peapo-Burger came out of my quest to discover a healthy "meat-less" burger recipe that's low sodium, low fat, no cholesterol, high in both iron and fiber, "gluten free", has great texture (won't crumble), and absolutely positively, delicious! Tip: Please remove as much water as possible from the potatoes and black eye peas in order to extract excess moisture.

Categories:  <-60-mins , burger , african , equipment , brunch , asian , lunch~snacks , veggie-burgers , weeknight , easy , main-dish , gluten-free , american , beans , simply-potatoes , oven , southern-u.s. , vegetarian , baking , north-american , free-of... , time-to-make , 5-ingredients-or-less , sandwich , potato , vegetable ,
Share on Newzsocial
0

Ingredients

  • 3/4 cup packed simply potatoes traditional mashed potatoes
  • 1 cup frozen black-eyed peas, cooked, drained, and mashed
  • 1/8 cup psyllium, husk (or you can substitute oat bran if not available)
  • 1/4 cup red onion, finely chopped
  • 2 -3 tablespoons honey mustard

Nutrition

Serving Size (44.65 g)
Servings 6
Amount per Serving
Calories 109.53 Calories from Fat 30.78
% Daily Value *
Total Fat 3.42g 31.53%
Saturated Fat 0.37g 10.97%
Trans Fat 0.0g %
Cholesterol 1.82mg 3.65%
Sodium 199.73mg 49.93%
Total Carbohydrate 15.87g 31.73%
Dietary Fiber 2.12 g 50.87%
Sugars 4.8 g %
Protein 3.82g 45.84%
Vitamin A 45.64IU% Vitamin C 0.01mg%
Calcium 56.19mg% Iron 0.68mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
 
*Nutrition information was calculated excluding the following ingredients:
mashed potatoes, frozen black-eyed peas
 

Comments