The Ultimate ‘Meaty’ Veggie Burger!
Say goodbye to sad, crumbly veggie burgers! We’re talking about big, juicy, and incredibly ‘meaty’ Portobello Mushroom Burgers that will satisfy even the most dedicated carnivores. We marinate these gorgeous mushroom caps in a savory blend of balsamic and tamari, then pile them high with a protein-packed chickpea and sun-dried tomato topping. Whether you serve them on a bun or go bun-less for a lighter meal, these burgers are a guaranteed hit. They’re not just delicious; they’re loaded with protein, iron, and B vitamins, making them a powerhouse of a meal!
Makes 4 burgers, with 3 cups / 750 mL topping
Ingredients
• Mushroom Burgers
• Four 4-inch / 10 cm portobello mushroomsMushroom Marinade
• 1 tablespoon / 15 mL extra-virgin olive oil
• 1 teaspoon / 5 mL balsamic vinegar
• 1 teaspoon / 5 mL tamari or soy sauceChickpea Topping
• 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 saltOptional Garnishes
• 4 whole-wheat buns
• Mayonnaise
• Dijon, grainy, or regular prepared mustard
• Thinly sliced red onion
• Sliced tomato
• Sliced cucumber
• Sliced pickle
• Lettuce leaf
Instructions
1. Preheat your oven to 375°F / 190°C.2. Gently remove the stems from the portobello mushrooms. Finely chop the stems and place them in a medium bowl. Arrange the mushroom caps on a baking tray, gill-side up.3. In a small bowl, whisk together the olive oil, balsamic vinegar, and tamari to create the marinade.4. Drizzle the marinade evenly over the gills of each mushroom cap.5. To prepare the chickpea topping, add the chickpeas to a food processor and pulse until they are broken down but not a smooth purée.6. Transfer the pulsed chickpeas to the bowl with the chopped mushroom stems. Add the diced zucchini, chopped sun-dried tomatoes, minced garlic, lemon juice, dried basil, and salt. Stir until everything is well combined.7. Spoon one-quarter of the chickpea mixture evenly onto each mushroom cap, packing it down gently.8. Bake uncovered for 15 minutes, or until the mushrooms are tender and the filling is heated through.9. Serve immediately on whole-wheat buns with your favorite garnishes.
Nutritional Information
• Per burger:
• Calories: 333
• Protein: 15 g
• Fat: 8 g
• Carbohydrate: 54 g
• Dietary Fibre: 9 g
• Iron: 5 mg
• Sodium: 614 mg
• Potassium: 1001 mgPercentage of calories from protein 17%, fat 21%, carbohydrate 62%
Pro Tips
• For an extra boost of healthy fats and a delightful crunch, mix 2 to 4 tablespoons / 30 to 60 mL of chopped walnuts or pine nuts into the chickpea topping.
• For a smoky, grilled flavor, cook the marinated mushroom caps on a barbecue or grill pan for 5-7 minutes per side before adding the topping and baking.
• Don’t wash your mushrooms under running water, as they absorb it like a sponge. Instead, gently wipe them clean with a damp paper towel before prepping.
FAQ
Q: How can I make this veggie burger even higher in protein
A: This burger already provides 15g of protein per serving, primarily from the chickpeas. To easily increase the protein content, mix 2 to 4 tablespoons of chopped walnuts or pine nuts into the chickpea topping before baking. This also adds healthy fats and a wonderful crunch.
Q: Can I make this portobello burger recipe soy-free
A: Yes, you can easily make this recipe soy-free. Simply replace the tamari or soy sauce in the mushroom marinade with an equal amount of coconut aminos. This will provide a similar savory, umami flavor without using any soy products.
Q: How do I store and reheat leftover mushroom burgers
A: Store leftover cooked burgers in an airtight container in the refrigerator for up to 3 days. For the best texture, reheat them on a baking sheet in an oven at 375°F / 190°C for 10-12 minutes, or until heated through. We don’t recommend microwaving, as it can make the mushrooms rubbery.
Q: Is this veggie burger recipe gluten-free
A: The burger patty and topping are naturally gluten-free. To ensure the entire meal is gluten-free, use a certified gluten-free tamari (instead of soy sauce) and serve the burger on a gluten-free bun or go bun-less over a bed of lettuce.
