Mushroom Burgers

I love veggie burgers. They were my first foray into the world of vegetarianism. I was about five years old when I had my first one. My dad’s parents were vegetarians, and they gave me a Worthington veggie burger…from a can. Yup, from a can. My mom used to laugh and laugh remember some of the food they tried to serve us. She said the veggie burgers were like sponges – covered in gravy, of course (Why does meat – real or fake – from a can always come with jelly like gravy?!). But guess who ate them. Yup, five-year old me.

In honor of my trip down memory lane, and my love of veggie burgers, I created two new burger recipes this week. I’ve been in the mood for mushrooms, and I’ve been in the mood for veggie burgers; thus, the mushroom burgers were born.

These burgers are both kind of dense, and they’re a little high on calories. But, they’re also very filling! The Mushroom Oat Bran Burger is nice and heavy, with a milder flavor, and would be great on a bun. The Mushroom Sunflower Seed Burger is more flavorful and little softer. It might benefit from being baked in the oven. Although, the skillet gave it a nice, crusty outer layer. 

Mushroom Oat Bran Burger

8 – 10 oz mushrooms, coarsley chopped

1 sm, med onion, chopped

1-2 clove garlic, chopped

1-2 TBSP veggie broth

1/4 c nutritional yeast

1/2 c quinoa flakes (can sub quick or rolled oats)

1/4 c oat bran

1 TBSP tahini

1 TBSP low sodium soy sauce

Seasonings: salt, pepper, parsley flakes, basil, oregano, etc

Saute the onions and garlic in 1 – 2 TBSP veggie broth until translucent – about 5 minutes. Add the mushrooms and seasonings and cook until very tender – about 10 minutes. (You want as much water as possible to cook out of the ‘shrooms.) Remove mixture from heat and cool – about 5 minutes.

Add mushroom mixture to food processor. Add nutritional yeast, quinoa flakes (or oats, if using), oat bran, tahini, soy sauce. Process until thick, paste like mixture forms.

Let mixture sit for 5 – 10 minutes to firm up. Refrigeration isn’t necessary, but it might speed the firming process.

From mix into three balls. Flatten into patties and either cook in a skillet about 5 minutes on each side, or bake at 350 F for about 30 minutes, flipping after the first 20.

Baking gives the burgers a firmer texture, but it doesn’t give them the nice crunchy crust of the skillet.

Each burger has about 200 calories with about 5g of fat, 8g of fiber, and 12g of fiber. Not too bad…

Mushroom Oat Bran Burger

Mushroom Sunflower Seed Burger

8 – 10 oz mushrooms, coarsley chopped

1 sm, med onion, chopped

1-2 clove garlic, chopped

1-2 TBSP veggie broth

1/4 c nutritional yeast

1/2 c quinoa flakes (can sub quick or rolled oats)

1/4 c sunflower seeds

1 TBSP tahini

2 TBSP low sodium soy sauce

Seasonings: salt, pepper, parsley flakes, basil, oregano, etc

Saute the onions and garlic in 1 – 2 TBSP veggie broth until translucent – about 5 minutes. Add the mushrooms and seasonings and cook until very tender – about 10 minutes. (You want as much water as possible to cook out of the ‘shrooms.) Remove mixture from heat and cool – about 5 minutes.

Add mushroom mixture to food processor. Add nutritional yeast, quinoa flakes (or oats, if using), sunflower seeds, tahini, soy sauce. Process until thick, paste like mixture forms.

Let mixture sit for 5 – 10 minutes to firm up. Refrigeration isn’t necessary, but it might speed the firming process.

From mix into three balls. Flatten into patties and either cook in a skillet about 5 minutes on each side, or bake at 350 F for about 30 minutes, flipping after the first 20.

Baking gives the burgers a firmer texture, but it doesn’t give them the nice crunchy crust of the skillet.

Each burger has about 250 calories with about 11g of fat, 8g of fiber, and 14g of protein. Again, not too bad, especially if you forgo the bun and eat it naked, or wrap with lettuce leaves. Crunchy!

Mushroom Sunflower Seed Burger

 If you don’t want to turn on the oven or the stove, try these burgers on the grill, and enjoy one of the last weekends of summer :-)

This recipe is being shared at:

 Diet, Dessert, and Dogs for #WellnessWeekends. Thanks once again to Ricki for the awesome chance to share with so many health-conscious people, and a great big thanks to her for highlighting my Beans to the Rescue Cheeze Sauce! 

Simply Sugar & Gluten Free for Slightly Indlugent Tuesdays. Thanks to Amy for hosting!

Miz Helen’s Country Cottage for Full Plate Thursdays. This is a first time post there  for me, but I don’t see a lot (or any?!) vegan recipes being shared, so I think this is the perfect place to share a couple easy and delicious veggie burger recipes :-)

All the Small Stuff for Tuesdays at the Table (Ya ya, I know it’s Friday, but I’m a little slow this week.) And It’s a Blog Party for Delicious Dishes

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3 responses

  1. Have you ever tried portobello burgers? It’s just the portobello with the stem and ribs removed, oiled, seasoned and grilled. It has a very strong iron flavor and grills up nicely. Plus very little prep.

    Liked your blog. Thanks!

  2. Your Mushroom Burger looks awesome, really full of flavor and very moist. Hope you are having a great week end and thanks so much for sharing with Full Plate Thursday.
    Come Back Soon!
    Miz Helen

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