Not only are mushrooms full of important vitamins and minerals, but they also generally have more protein than other vegetables. These delicious burgers are easy to prepare and provide a big hit of protein. Enjoy these burgers as is or serve on a bun with your favorite toppings.
Per Serving (1 burger) | Calories: 175 | Fat: 8 g | Protein: 4 g | Sodium: 595 mg | Fiber: 3 g | Carbohydrates: 22 g | Sugar: 3 g
INGREDIENTS | SERVES 4
4 medium portobello mushroom caps, chopped
1 clove garlic, minced
2 tablespoons canola oil, divided
1 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup chopped red onion
3 green onions, chopped
2 teaspoons rice wine vinegar
1 cup cooked quinoa
1/4 cup cornstarch
1. Preheat oven to 375°F.
2. In 9" × 9" glass baking dish, combine mushrooms, garlic, 1 tablespoon oil, salt, and pepper, mixing well.
3. Bake 20 minutes to tenderize mushrooms. Remove from oven and allow to cool. (Dish can be placed in the refrigerator to speed cooling.)
4. Combine mushroom mix, red onion, green onion, and vinegar in a blender, mixing until smooth.
5. Transfer mixture to a large bowl, stirring in quinoa and cornstarch to thicken. Cover and refrigerator at least 2 hours.
6. When ready to eat, form mixture into 4 burger patties and cook in a lightly oiled nonstick skillet over medium heat 5–7 minutes per side.
Quinoa, the Complete Protein
On a vegetarian diet, it’s very important to ensure you are getting complete protein sources that have all the amino acids you need. Quinoa is one of the most complete protein sources in the plant world and should be a staple in your diet.