|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 14g||17%|
|Saturated Fat 1g||7%|
|Total Carbohydrate 49g||18%|
|Dietary Fiber 7g||25%|
|Total Sugars 7g|
|Vitamin C 4mg||21%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
The plant-based cuisine movement has delivered endless beautiful and wholesome burger recipes, packed with nutrition and flavor. Our vegan gluten-free mushroom burger is just one of the infinite number of choices that vegan cooking has to offer. It is, however, one of the most delicious and easy to make.
Mushrooms are overlooked as a nutritional powerhouse, but they carry plenty of benefits at very few calories. A 100-gram serving of raw mushrooms has barely 24 calories but is a good source of B vitamins, selenium, and vitamin D—if the brand you buy is organic and the mushrooms have been exposed to ultraviolet light to increase levels, the percentage can be greater.
Combine the meaty texture of mushrooms with fiber-filled pinto beans and seasonings, and you're in for a treat. These veggie burgers are easy to make: mash, form into patties, heat, and serve! Not at all crumbly, our burgers are juicy and hold their shape. Pan fry and place on your favorite bun, top with fresh veggies, add the classic burger fixings, and serve with crispy potato wedges and a salad. For strict vegan diets, be sure the fixings, sauces, and buns are also vegan. For gluten-free diets, replace the buns with gluten-free bread.
Click Play to See This Vegan Mushroom Bean Burger Recipe Come Together
3 tablespoons canola oil, or vegetable oil; divided
1 small onion, white or yellow; diced
1 clove garlic, minced
3 green onions, diced
1/2 teaspoon cumin
3/4 cup fresh mushrooms, diced small
1 1/2 teaspoons egg replacer
2 tablespoons water, warm
1 15-ounce can pinto beans, drained
1 teaspoon fresh parsley, minced
Salt to taste
Black pepper to taste
For serving: baby spinach, sliced tomatoes, sliced cucumbers
Gather the ingredients.
Add 1 tablespoon oil to a skillet over medium heat. Sauté the diced onion and garlic for 3 to 5 minutes, until the onions are soft.
Add the green onions, cumin, and mushrooms. Cook for another 5 minutes, or until the mushrooms are browned. If needed add a little bit of oil. Set the cooked onion and mushroom mixture aside.
Combine the warm water and egg replacer, mix together, and reserve. In a separate bowl, mash the beans with a fork until well softened. Alternatively, pulse them in a food processor, but don't puree, simply coarsely process the beans. Add the egg replacer mixture and stir until thoroughly combined.
Combine the mashed beans mixture with the onion and mushroom mixture and add the parsley, salt, and pepper. Mix well until you have a homogeneous mixture.
Shape the mixture into patties about one inch thick—the perfect thickness for the burgers to cook all the way through, and develop a crusty outside.
Heat the remaining 2 tablespoons of oil in a skillet over medium heat. Cook for about 3 minutes on each side. An indoor grill pan is also a wonderful option to cook these patties.
Place on burger buns, add fresh veggies, and enjoy!
Make the Best Veggie Burger
Here are a few must-haves when you're experimenting with your own version of a veggie burger:
- Binders: Veggie burgers need a binder to hold them together. Use eggs if your diet allows it, or vegan alternatives like egg replacer, wheat germ, breadcrumbs, oats, cornmeal, or ground flaxseeds mixed with water. Cooked quinoa, cous cous, rice, and barley also act as binders and provide great texture.
- Beans: Many vegan and vegetarian burgers use beans as the main source of texture and protein. Use any type of bean or a combination of two or more when making the burgers. Canned lentils are also a great alternative because they have great moisture and a great meaty bite.
- Nuts: If your diet allows it, it's great to add 1/2 cup of chopped walnuts, cashews, or Brazil nuts, because they add great texture and flavor.
- Seasoning: Any fresh or dried herbs will do. Use any seasoned salt, grill rub, or a combination of powdered onion and garlic, adobo seasoning, or Italian seasoning.
- Cooking: Use a non-stick pan if possible to give the burgers a lovely crust without leaving behind bits of food stuck to the pan. Since veggie burgers don't have the same natural juices and fat as beef burgers do, they have the potential to stick more, so if grilling, make sure to oil the grill grates well.
- Fixings: Vegan mayo is easily found in most supermarkets. Use organic ketchup and mustard, and present your guests with a variety of choices of fresh veggies to stuff their buns. Vegan cheese or regular dairy cheese are also great additions to the menu.
Mushrooms, Raw. FoodData Central. United States Department of Agriculture.