Tuna Burgers and Vegetarian Autumn Minestrone

Who doesn't love tuna? And when it's sustainable, healthy, and served up on a bun it gets even better. Oh, and did I mention that it's cheap? I purchased some nice, Whole Foods brand tuna in cans for very little and then added in some vegetables and spices for delicious, homemade burgers. It's dinner in no time and it makes barely a dent in your wallet.

To go along with the burgers, I also made a fresh vegetable minestrone. It features all of your autumn favorites- squash, potatoes, beans, orzo, green beans, and more. It's hearty AND healthy, so this is not only a great side but leftovers make a fantastic lunch all week long.

Difficulty: easy
Time: 50 minutes
Cost: $22.04



Vegetarian Autumn Minestrone
Time: 50 minutes

Ingredients:
1 tbsp olive oil
1 c onion, diced
3 garlic cloves, minced
6 c vegetable broth
2 c butternut squash, peeled and diced (1/2" cubes)
2 c potatoes, diced (1/2" cubes)
1 c green beans, chopped (3/4" pieces)
1/2 c carrot, peeled and diced
1.5 tsp oregano
3/4 tsp black pepper
1/4 tsp salt
3 c kale, chopped
1/2 c uncooked orzo
1 can cannellini beans (rinsed and drained)

(this recipe is based upon a similar one from Cooking Light)

Note: This recipe makes a TON of soup. If you do not want leftovers, cut this in half or even thirds.

Heat a very large pot over medium high heat. Add the oil and swirl to coat, letting it heat. Then, add the onion and garlic. Stir occasionally and saute for 4-5 minutes.

Add the broth, squash, potatoes, green beans, carrots, oregano, black pepper, and salt. Stir until well combined. Cover and bring to a boil. Then, immediately reduce the heat (I leave the cover ajar here) and simmer for 5-6 minutes. The vegetables should be getting soft.

Add the kale, orzo, and beans. Stir until they are well mixed in. Simmer for another 5-6 minutes. The orzo should be fully cooked and all of the vegetables should be soft. Serve hot.

Tuna Burgers
Time: 20 minutes

Ingredients:
3 cans white tuna (sustainable!)
4 tbsp fat-free mayo
2 tbsp dijon mustard
1 egg white
1/4 c breadcrumbs
1/2 c green onions, diced
1/2 tsp black pepper

Drain your tuna. Use your fingers or a fork to flake it into a bowl. Add the mayo and mustard and mix well until the tuna is well combined with the condiments. Add the egg white, breadcrumbs, green onion, and black pepper. Stir with a spoon or your hands until well combined.

Heat a pan over medium high heat. Coat it with cooking spray. Use your hands to shape a portion of the tuna into a patty and carefully place the patties on the pan. Leave plenty of space between them. Cook for about 4 minutes, then very carefully flip, and cook for another 4 or so minutes. The burgers should be lightly browned.

Remove from the pan and serve on buns with your favorite veggies or condiments.