Mushroom Veggie Burger
These delicious mushroom burgers with walnuts and black beans have a meaty texture and rich umami flavor.
Servings: 8 burgers
Ingredients
- 1 cup raw walnuts 120 g
- 3 cups finely diced mushrooms 300 g
- 1 medium white onion, finely diced approx. 1 cup, 150 g
- 2 tsp chili powder
- 2 tsp cumin powder
- 2 tsp smoked paprika
- 1 tsp garlic powder
- 1/4 tsp cayenne pepper
- 1/4 cup oats 25 g
- 1 cup Panko breadcrumbs 100 g
- 2 tbsp nutritional yeast 15 g
- 1 tbsp ground flax 7 g
- ¼ cup packed roughly chopped parsley or cilantro 15 g
- 1 can (540mL) black beans, drained and rinsed
- 3 tbsp BBQ sauce 45 g
- 1 tbsp tamari or soy sauce 15 mL
- salt and black pepper
Instructions
- Toast Walnuts (Optional): Heat a large skillet over medium heat and add the walnuts. Toast for 5-7 minutes, stirring often, until fragrant. Transfer to a plate. This step is optional but will help bring out the flavour of the walnuts.
- Chop Mushroom and Onion: While the walnuts are toasting, chop the mushroom and onion. It's suggested to pulse-chop them in a food processor to achieve a fine dice. Do the mushrooms first, then the onion. There's no need to clean out food processor at this point.
- Cook Onion and Mushroom: Heat 2 tsp oil over medium-high heat in the same skillet (if you toasted walnuts), then add the chopped onion and mushroom. Season with salt and pepper. Cook for 6-8 minutes until the mushrooms release their liquid and most of it evaporates. Add all of the spices: chili powder, cumin, paprika, garlic powder and cayenne. Cook for 60 seconds, stirring constantly, until fragrant. Remove the pan from the heat.
- Prepare for Baking: Once onions and mushrooms are cooking, preheat the oven to 350 F and line a large baking sheet with parchment paper.
- Blend Dry Ingredients: Add the oats, Panko bread crumbs, walnuts, nutritional yeast, flax and herbs to the food processor and season with salt and pepper. Blend briefly to combine and break down, but not completely pulverize the walnuts.
- Add Beans and Sauces: Add the black beans, BBQ sauce and tamari to the food processor and blend briefly to combine. Again, you don't want to completely blend the beans and walnuts, some larger bits of walnuts and whole beans should remain for texture.
- Combine Everything: Now you can either add the mushroom and onion to the food processor and pulse to combine or add the food processor contents to the pan and mix, if you think either is big enough to mix everything. If not, add everything to a large mixing bowl and stir to combine. Taste and season with salt and pepper, if needed.
- Shape Patties: Using a packed 1/2-cup measuring cup of the burger mixture, form 8 large patties using your hands and placing each on the baking sheet. You can make them a little smaller if you like, in which case you'll get at least 10 burgers. Option to brush each patty with BBQ sauce.
- Bake: Bake for 15 minutes then carefully flip with a turner and bake for another 12-15 minutes until brown and firm. Let cool on the pan for 5-10 minutes. They will continue to firm as they cool.
- Serve: Serve on toasted buns with your favourite burger toppings like vegan cheese, pickles, mustard, sprouts, mayo, tomato, lettuce, red onion or anything else you enjoy on a burger.
Video
Notes
Cooked mushroom burger patties can be stored in the fridge for up to 5 days. Enjoy cold or reheat in the oven, microwave or stovetop in a skillet until heated through. To freeze raw or cooked (suggested to freeze cooked), freeze the patties on a baking tray, then transfer to a freezer safe bag or container, or freeze with a square of parchment between the patties to prevent them from sticking together. Thaw in the fridge then proceed with baking as per the recipe if raw, or reheat as needed. Freeze up to 3 months.
Nutrition
Serving: 1burger | Calories: 266kcal | Carbohydrates: 32g | Protein: 10g | Fat: 11g | Sodium: 506mg | Fiber: 8g | Sugar: 5g