Mushroom Walnut Burgers
Ingredients
Metric
4 burger buns
Burger Patties:
400 g oyster mushrooms
1 medium onion
2 tbsp soy sauce
2 tbsp balsamic vinegar
50 g walnuts
60 g oat flour
Chia Gel:
2 tbsp chia seeds
4 tbsp water
Spices:
1 tsp ground coriander
1 tsp ground cumin
1 tsp garlic powder
½ tsp paprika or cayenne
Optional:
4 medium lettuce leaves
4 tbsp avocado mayo
US
4 burger buns
Burger Patties:
13 oz oyster mushrooms
1 medium onion
2 tbsp soy sauce
2 tbsp balsamic vinegar
½ cup walnuts
½ cup oat flour
Chia Gel:
2 tbsp chia seeds
4 tbsp water
Spices:
1 tsp ground coriander
1 tsp ground cumin
1 tsp garlic powder
½ tsp paprika or cayenne
Optional:
4 medium lettuce leaves
4 tbsp avocado mayo
MAKES4 burgers
PREP TIME15 minutes
COOKING TIME25 minutes
TOTAL TIME40 minutes
Steps
1Finely dice the mushrooms and the onion. Add to a non-stick frying pan.
2Add spices. Drizzle with soy sauce and balsamic vinegar.
3Mix to combine using a silicone spatula.
4Set heat to low (induction #4) and cook for 15 minutes or until all of the moisture from the mushrooms has evaporated and the mushrooms are cooked through. Stir occasionally.
5In the meantime, make chia gel. Add chia seeds and water to a jar or a cup. Mix to combine and set aside for 5 minutes.
6Grind or crush walnuts into paste. Add cooked mushrooms, ground walnuts, chia gel and oat flour to a large mixing bowl.
7Mix to combine using a spoon.
8Lightly coat or spray a nonstick frying pan with olive oil and set heat to low (induction #3). Split the mix into 8 portions and shape into patties. Add to the pan and cover with a lid.
9Fry the patties in a frying pan at low heat (induction #3) for 5 minutes, flip them over and fry, covered, for another 5 minutes.
10Slice burger buns in two and set the top parts aside. Cut lettuce into strips. Add the bottom part of the buns to plates. Top with lettuce.
11Add mushroom patties.
12Top with avocado mayo.
13Place the top of the buns over the patties.
Nutritional Info
Makes 4 burgers
450 Calories per burger
15g protein
65g carbohydrates
10g fiber
16g fat
450 Calories per burger
15g protein
65g carbohydrates
10g fiber
16g fat
High in Vitamins B1, B2, B3, B5, B6, Folate, K
High in Omega 3 & 6
High in Copper
High in Iron
High in Magnesium
High in Manganese
High in Phosphorus
High in Potassium
High in Selenium
High in Zinc
High in Omega 3 & 6
High in Copper
High in Iron
High in Magnesium
High in Manganese
High in Phosphorus
High in Potassium
High in Selenium
High in Zinc
