Portobello Mushroom Burgers with Chickpea Topping
Makes 4 burgers, with 3 cups (750 mL) topping
Portobello mushrooms are large, mature cremini mushrooms with what might be called a meaty texture, making them ideal as burgers. These mushroom burgers are delicious and can be eaten with or without a bun. They are excellent sources of protein, iron, zinc, and B vitamins. If you like, add 2 to 4 tablespoons (30 to 60 mL) walnuts (to further increase the omega-3 fatty acids) or pine nuts to the topping.
Four 4-inch (10 cm) portobello mushrooms
1 tablespoon (15 mL) extra-virgin olive oil
1 teaspoon (5 mL) balsamic vinegar
1 teaspoon (5 mL) tamari or soy sauce
2 cups (500 mL) cooked or canned chickpeas, drained and rinsed
1 cup (250 mL) diced zucchini
1/4 cup (60 mL) dry-packed sun-dried tomatoes, soaked in water for 15 minutes, then chopped
2 cloves garlic, minced
2 teaspoons (10 mL) freshly squeezed lemon juice
1/2 teaspoon (2 mL) dried basil
1/2 teaspoon (2 mL) salt
• 4 whole-wheat buns
• Dijon, grainy, or regular prepared mustard
• Thinly sliced red onion
• Sliced tomato
• Sliced cucumber
• Sliced pickle
• Lettuce leaf
Preheat the oven to 375°F (190°C).
Gently remove and chop the stems of the mushrooms. Put the stems in a medium bowl. Put the portobello mushrooms on a baking tray with the gills facing up.
To make the mushroom marinade, combine the oil, vinegar, and tamari in a small bowl. Drizzle the marinade over the gills of each mushroom.
To make the chickpea topping, put the chickpeas in the bowl of a food processor and pulse until the chickpeas are pulverized but not puréed. Transfer to the bowl with the chopped mushroom stems and add the zucchini, sun-dried tomatoes, garlic, lemon juice, basil, and salt. Stir to mix. Spoon one-quarter of the filling on top of each mushroom and pack down the mixture. Bake the mushrooms, uncovered, in the oven for 15 minutes or until the mushrooms and filling are heated through. Serve on a whole-wheat bun with your choice of garnishes.
Per burger: calories: 333, protein: 15 g, fat: 8 g, carbohydrate: 54 g (11 g from sugar), dietary fibre: 9 g, calcium: 110 mg, iron: 5 mg, magnesium: 92 mg, phosphorus: 272 mg, potassium: 1001 mg, sodium: 614 mg, zinc: 3 mg, thiamin: 0.3 mg, riboflavin: 0.6 mg, niacin: 8 mg, vitamin B6: 0.4 mg, folate: 194 mcg, pantothenic acid: 2 mg, vitamin B12: 0 mcg, vitamin A: 5 mcg, vitamin C: 11 mg, vitamin E: 1 mg, omega-6 fatty acids: 2 g, omega-3 fatty acids: 0.1 g
Percentage of calories from protein 17%, fat 21%, carbohydrate 62%