Mushroom and bean burgers for a delightfully healthy vegan meal

Burgers are some of the best sandwiches out there and you can do so much with a meaty patty and a bun, but what if you’re vegan and gluten free? These mushroom and bean burgers are going to blow you away with flavour, but also have all of the nutrients like protein and vitamans you want in each meal. This bun-less burger stack is colourful, healthy and perfect for those following a vegan diet or just trying to cut out meat.

ALSO READ: Greek-style mushroom burger: Healthy Burger Day deliciousness

Mushroom and bean burgers suggestions

If you’re gluten-free, use alternative bread for the binding and aquafaba instead of eggs for the vegan option. When making the vine tomatoes, fry them in some neutral oil until they start to burst and pour in some balsamic vinegar and reduce until ready. You can also add some of the balsamic to the spinac which will not lose all of its iron and vitamin K. All the meaty textures are there and they have lots of protein thanks to the black beans. Serve your burgers with some crispy avocado fries!

ALSO READ: Vegan lentil and mushroom burger for a plant-based Burger Day

Enjoy your mushroom and bean burgers on National Burger Day and enjoy the gluten-free and meaty goodness with your family and friends.

Mushroom and bean burgers recipe

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Recipe by South African Mushroom Farmers’ Association Course: MainCuisine: GlobalDifficulty: Easy

Servings

4

servings

Prep time

20

minutes

Cooking time

20

minutes

Total time

45

minutes

Ingredients

• 15 ml 15 neutral coconut oil or avocado oil

• 1 small 1 red onion, finely diced

• 1 clove 1 garlic crushed

• 250 g 250 white button mushrooms, finely diced

• 5 ml 5 miso paste

• 1 can 1 black beans, drained and rinsed

• 45 ml 45 fresh parsley, chopped

• salt and pepper

• 1 tsp 1 cayenne pepper

• 60 g 60 Parmesan cheese, finely grated (or vegan cheese)

• 1–1½ cups 1–1½ mashed potato, cooked and mashed

• 1 cup 1 panko crumbs or rye bread crumbs

• 2 2 eggs (Aquafaba for vegan alternative)

• extra neutral coconut oil or avocado oil

• To serve

• steamed spinach, lemon zest

• roasted vine tomatoes in balsamic vinegar

• avocado wedges, grilled

• red tomato-based chutney

• rocket leaves

Method

• Heat the oil in a pan and gently fry the onion and garlic for 5 minutes. Place the mushrooms in a food processor and blitz until fine. Add the mushrooms to the onions and fry for 3 minutes.
• Mash the beans with a fork or blitz in a food processor. Transfer the mushroom mixture to a mixing bowl and stir in the miso paste, mashed beans, parsley, salt and pepper, cayenne pepper, Parmesan cheese, mashed potatoes, bread crumbs and eggs
• Mix well together and shape the mixture into patties and place in the fridge for 30 minutes to firm up.
• Heat some coconut oil or avocado oil in a shallow pan and pan fry the patties for 3-4 minutes per side. Alternatively, arrange the patties on a greased baking sheet and bake at 180°C for 15–20 minutes.
• Serve with wilted spinach, balsamic roasted vine tomatoes, avocado wedges, chutney and a few rocket leaves if desired.

Notes

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