This healthy Portobello quinoa burger will make you forget about meat altogether. The whole process takes a few minutes, and you can use most of the ingredients you already have.
This Portobello Quinoa Burger is The Veggie Dish You Need
Burgers are always in!
To substitute meat for vegetables, Portobello truly does offer the best feeling and flavor. These mushrooms are extremely healthy, but they are also versatile and you can add them to plenty of vegetarian meals.
If you have other mushrooms, you can use them too. Great types of mushrooms that work include porcini, white button, shiitake, or cremini. Other good vegetables to use instead include eggplant, bell peppers, or black beans.
The sweet potato in this recipe is what binds everything together. This root vegetable is also extremely healthy, even though it is starchy. Sweet potatoes contain high amounts of vitamin A, fiber, vitamin C, manganese, B vitamins, and copper.
Other good vegetables to use include regular potatoes, yams, and yucca, or even carrots or butternut squash. These foods are all starchy and create the necessary binding effect.
As for the zucchini and shallot, they are all about color and flavor. However, zucchini is a very nutritious vegetable that has multiple vitamins and minerals. Shallots, like onions, are prebiotic food that reduces inflammation and promotes digestion.
If you need to swap these two vegetables, use bell peppers, red or yellow onions, yellow squash, or even cucumbers.
In this case, the quinoa and breadcrumbs create the texture you need to bring together the burger appeal. Quinoa is often regarded as a superfood, because it is high in fiber, protein, and has many nutrients.
You can use other grains, such as barley, bulgur wheat, or rice. You can skip the breadcrumbs altogether. Still, other ingredients that work are crushed potato chips, crushed pretzels, or ground oats.
Don’t give up a summer favorite and try this healthy vegetarian-friendly Portobello quinoa burger. Once you make it, it will become a family favorite!
Discover another mushroom burger recipe here: Treat Your Family With These Portobella Turkey Burgers [Recipe]
Portobello Quinoa Burger
Ingredients
1 small sweet potato
6 tbsp olive oil, divided
kosher salt, freshly ground pepper
1 portobello mushroom, remove stem
1/2 small zucchini
1 small shallot, finely chopped
1/4 tsp crushed red pepper flakes
1 cup (128 g) cooked quinoa (from about 1/2 cup uncooked)
3/4 cup (96 g) dried breadcrumbs
1 1/2 tsp fresh lemon juice
4 English muffins, split, toasted
guacamole, tomato chutney, and sprouts (for serving, optional)
Directions
- To start, preheat the oven to 350 F (180 C).
- Prepare the potato by pricking all over using a fork. Rub with 1 tsp of olive oil and season with some salt and pepper.
- Roast the potato directly on oven rack for 30 to 45 min or until tender. Remove from the oven, let it cool, and peel the skin. Set aside.
- Throw the mushroom into the food processor until finely chopped.
- Grate zucchini using the large holes of a box grater, and squeeze out excess liquid using a kitchen towel.
- Place a medium skillet or frying pan and heat 1 tbsp olive oil over low heat.
- Saute shallot and red pepper flakes for 2 min, stir often until shallots are soft.
- Stir in mushrooms and zucchini, cook for 2 more min while stirring occasionally or until the natural liquid of the vegetable begins to release, but the color stays the same.
- Remove from the heat and transfer the mixture into a large bowl.
- Stir in quinoa and season with salt and pepper. Mix well and let cool.
- Stir in breadcrumbs, about 1/4 cup (32 g) reserved sweet potato, and lemon juice to the mixture.
- Mix well. You can add more salt and pepper to taste. Add more sweet potato to bind if the mixture is too loose.
- To prepare the patties, divide the mixture into 4 portions. Form each portion into patties, and press firmly with your hands.
- Heat 2 tbsp of olive oil in a medium-size skillet or frying pan over medium heat.
- Fry 2 patties for about 2 min per side or until golden brown, then season with some salt and pepper. Repeat with the remaining 2 patties.
- Assemble your burgers with patties, toasted English muffins, guacamole, tomato chutney, and sprouts.
- Enjoy!
Notes
- Patties can be made 3 days ahead. Just cover and chill.
