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National Veggie Burger Day

Save a cow. Eat a veggie burger. That’s the message of National Veggie Burger Day, a day devoted to vegetarian variations on the burger.

And what better way to celebrate than by making your own! I’m sharing our favourite, super easy to make, veggie burger recipe with meaty umami-rich mushrooms as the star ingredient.

Why Mushroom and Quinoa?

Mushroom and quinoa are both incredibly nutritious foods. But on their own neither can replace meat. Together they provide a more balanced nutritional profile that is closer to meat.

Protein is made of amino acids, nine of which are called essential, as your body cannot produce them and needs to obtain them through your diet.

If a food contains all nine essential amino acids, it’s referred to as a complete protein.

The problem is that many plant foods are deficient in certain essential amino acids, such as lysine.

However, quinoa is an exception to this, because it contains sufficient amounts of all the essential amino acids.

Mushrooms are a rich, low-calorie source of fiber, protein, and antioxidants. And they’re packed with minerals!

 

Mushroom and Quinoa Veggie Burger

Mushroom & Quinoa Veggie Burger

Mushroom & Quinoa Veggie Burger

Course Main Course
Cuisine Vegetarian
Servings 4 servings

Ingredients
  

  • 1 medium sweet potato
  • 3 large portobello mushrooms
  • 1 small shallot finely chopped
  • 1 tsp chilli flakes
  • 1 cup cooked quinoa from about ½ cup uncooked
  • ¾ cup panko breadcrumbs
  • ½ lemon juice and zest

To serve

  • 4 burger buns of your choice toasted
  • lettuce
  • mayonnaise*
  • cucumber ribbons
  • red onion thinly sliced
  • bean sprouts
  • extra virgin olive oil
  • salt and pepper to taste

Instructions
 

  • Preheat the oven to 180°C.
  • Prick sweet potato all over with a fork, rub with olive oil and season with salt and pepper.
  • Roast directly on an oven rack until tender, approximately 45-60 minutes. Place a baking tray below to catch any drippings.
  • Allow the sweet potato to cool. Remove and discard the skin, and mash the flesh with a fork. Set aside.
  • Roughly chop portobello mushrooms and blitz in a food processor until very finely chopped.
  • Heat a drizzle of olive oil in a frying pan over low heat.
  • Cook the shallot and chilli flakes until the shallot is tender.
  • Add mushrooms and cook until they release all their liquid.
  • Transfer to a large bowl, mix in the quinoa and season with salt and pepper. Allow to cool.
  • Add breadcrumbs, lemon zest, lemon juice, and mashed sweet potato and mix well. Taste and adjust seasoning.
  • Divide the mixture into 4 and form into patties, pressing firmly together with your hands.
  • Heat a drizzle of olive oil in a pan over medium heat and cook the patties until golden brown and the edges are crisp.
  • Build burgers with all the fixings and serve straight away.

Notes

*Use vegan mayonnaise to keep this recipe 100% vegan
Keyword mushroom, quinoa, veggie burger

For the Adults…

In winter a great wine is a nice addition to a healthy dinner like this. For this burger, I recommend the Blacksmith Wines Limbo Red.

This veggie burger and red blend are a match made in heaven. Both are juicy, crunchy, and on the lighter, fresh side.

This fruity wine has hints of strawberry, raspberry, and red cherry. The bright tannins pair nicely with the little hint of spice from the chilli flakes and the touch of sweetness from the sweet potato in the burger.

Both are utterly scrumptious and complimentary.

 

For more wine and mushroom pairings check out the RECIPE section.

Happy cooking!

Candice

 

DISCLAIMER: This post was sponsored by The South African Mushroom Farmers’ Association. The South African Mushroom Farmers’ Association provided me with this recipe and associated images. All thoughts and opinions expressed herein are my own and not influenced by the developing company, and/or its affiliates, in any way. The fact is, I’m crazy about mushrooms, and want to shout it from the rooftops anyway. 

 

SOURCES:

  1. https://www.healthline.com/nutrition/essential-amino-acids#roles-in-your-body
  2. https://www.webmd.com/diet/health-benefits-mushrooms#2
  3. https://www.healthline.com/nutrition/11-proven-benefits-of-quinoa#TOC_TITLE_HDR_6

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