Mar 25, 2024

MUSHROOM, WALNUT AND GRILLED ONION BURGERS

Name: MUSHROOM, WALNUT AND GRILLED ONION BURGERS
Prep time: 20 min
Cook time: 10 min
Total time: 30 min
Yield: 4
Ingredients: 30 ml (2 tbsp) balsamic vinegar; 10 ml (2 tsp) tamari sauce; 10 ml (2 tsp) maple syrup; 5 ml (1 tsp) sriracha sauce; 15 ml (1 tbsp) vegan mayonnaise; 15 ml (1 tbsp) yogurt plain Greek; 5 ml (1 tsp) sriracha sauce; 10 ml (2 tsp) olive oil; 450 g (1 lb) mushrooms mixed (from Paris, shiitakes, etc.); 1 onion, finely chopped; 2 cloves of garlic chopped; 250 ml (1 cup) cooked brown rice while still hot (to be sticky); 125 ml (1/2 cup) breadcrumbs; 60 ml (1/4 cup) walnuts; 30 ml (2 tbsp.) seeds ground flax; 30 ml (2 tbsp.) chopped fresh parsley; 4 hamburger buns; Grilled onion; Sliced tomatoes; Light cheddar cheese ( < 18% m.g.); Pickles; Lettuce leaves

Servings : 4
Preparation : 20 minutes
Cook time : 10 minutes

Calories : 470 cal
Carbohydrate : 54 g
Lipid : 19 g
Fiber : 11 g
Protein : 19 g

Un burger végétarien à base de champignons : c'est ce que vous propose Isabelle Huot, Docteure en nutrition. Une recette simple, nutritive et savoureuse parfaite pour la saison estivale.

Ingredients

Vinaigrette:

30 ml (2 tbsp) balsamic vinegar
10 ml (2 tsp) tamari sauce
10 ml (2 tsp) maple syrup
5 ml (1 tsp) sriracha sauce

Spicy mayonnaise:

15 ml (1 tbsp) vegan mayonnaise
15 ml (1 tbsp) yogurt plain Greek
5 ml (1 tsp) sriracha sauce

Ganettes:

10 ml (2 tsp) olive oil
450 g (1 lb) mushrooms mixed (from Paris, shiitakes, etc.)
1 onion, finely chopped
2 cloves of garlic chopped
250 ml (1 cup) cooked brown rice while still hot (to be sticky)
125 ml (1/2 cup) breadcrumbs
60 ml (1/4 cup) walnuts
30 ml (2 tbsp.) seeds ground flax
30 ml (2 tbsp.) chopped fresh parsley

Toppings of your choice:

4 hamburger buns
Grilled onion
Sliced tomatoes
Light cheddar cheese ( < 18% m.g.)
Pickles
Lettuce leaves

Steps

1 - In a bowl, mix all the ingredients for the vinaigrette. Set aside.

2 - In another bowl, mix all the ingredients for the mayonnaise. Set aside.

3 - In a non-stick pan, heat oil. Add the mushrooms and cook for 4 to 5 minutes (or until nicely browned).

4 - Add the onion and garlic and cook for 1 to 2 minutes. Remove from the heat.

5 - Deglaze with the vinaigrette. Mix and allow to cool.

6 - Place the cooked mushrooms and onions in a food processor. Add the rest of the pancake ingredients. Pulse until obtaining a fine, sticky texture. Form 4 patties and place in the freezer for 15-20 minutes.

7 - In a non-stick pan, heat the oil. Cook the patties for 3 to 4 minutes on each side (or until 'to obtain a nice color). Remove from the heat. Keep warm.

8 - On a work surface, place the toasted bread. Brush with spicy mayonnaise to taste.

9 - Add a pancake and garnish to taste. Close the burgers.

10 - Serve immediately and enjoy. ot

*For a lighter version, we can replace all of the mayonnaise with plain 0% m.g. Greek yogurt. Do not hesitate to cook the patties on the BBQ or in the air fryer. As they are fragile, only turn them once during cooking. Wait until 'get a nice color before flipping.

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