American Pistachio “Veggie” Burgers

6 servings.

1 cup Shelled natural American pistachios, finely chopped
2 cups Coarsely grated zucchini
2 cans Red kidney beans, drained and mashed
½ cup Grated Romano cheese
½ cup Dry bread crumbs
½ teaspoon each Dried thyme and rosemary
1 teaspoon Ground black pepper
½ teaspoon Salt
Bottled or homemade oil and vinegar dressing
6 Buns


Combine all ingredients, except dressing and mix well. Shape into 6 patties. Brush both sides generously with dressing and place in a grill basket with a fine grid. Grill in covered barbecue over medium coals for 5 – 6 minutes. Baste with dressing and flip burger. Cook another 5 – 6 minutes. Serve in buns with fixings.
Pan-fry “veggie” burgers in lightly oiled skillet over medium-low heat. Cook burger for about four minutes on each side.

Nutritional Information per Serving: 471 calories, 17 g protein, 13 g fat, 4 g saturated fat, 55 g carbohydrates, 9 g sugars, 11 g fiber, 40 mg cholesterol, 789 mg sodium.

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fun facts

Pistachios, when eaten with high-carbohydrate foods, may result in lower than expected blood sugar levels, an important factor in reducing risk of diabetes.

According to a Penn State University study, it is suggested that pistachios reduce the body's biological response to stress.

One serving of pistachios has as much potassium (300mg, 8%) as an orange (250mg, 7%).

Pistachios are high in phytosterols which may lower cholesterol levels and decrease the risk of heart disease. In animal studies phytosterols have been shown to potentially have anti-cancer properties.

One serving of pistachios is 49 nuts, more than any other tree nut.

Forty-nine pistachios serve up to 20 percent of your Daily Value of B6, about the same as half an avocado.

You can obtain more dietary fiber from a serving of pistachios (3g) than a 1/2 cup of cooked broccoli, and the same amount of dietary fiber as an orange or an apple — approximately 10 percent of the Daily Value.

Just a single serving of pistachios provides you with the same amount of protein in a one-ounce serving of soybeans and can serve as a protein alternative to meat, poultry or beans according to the USDA Food Guide Pyramid.

Pistachios are a naturally cholesterol-free snack and contain just 1.5 grams of saturated fat.

Celebrate the greatness of nuts! October 22 is National Nut Day and February 26 is National Pistachio Day!