Protein rich and deliciously umami vegan quinoa mushroom burgers. Won't squish out of the bun when you bite!
Allow me to present to you these completely home made vegan quinoa mushroom burgers. I've been on a mission to create a completely natural minimally processed vegan burger recipe that not only satisfies the taste buds but also packs a protein punch. Needless to say, I nailed it!
They're baked (not fried) and made entirely without ultra processed ingredients. There's also even 15g of protein in each burger! And the best part..? They won't squish out of the bun when you take that first satisfying bite! You know how home-made bean burgers just turn to mush as soon as you dive in? Well not these quinoa mushroom burgers! They're special!
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🍛 Ingredients for Quinoa Mushroom Burgers
It's the ingredients for these quinoa mushroom burgers that really makes them special! Not only are they simple and easy to find, but they're possibly even things you already own! Here's a breakdown of everything you'll need to get the burgers sizzling!
- Olive oil
- Onion, finely chopped
- Chestnut mushrooms, finely chopped or shredded using a box grater
- Shiitake mushrooms, finely chopped or shredded using a box grater
- Vegetable stock
- Quinoa, uncooked
- Firm tofu or cooked, drained cannellini beans (see note on substitutions below)
- Oat flour
- Dark soy sauce (see note on substitutions below)
- Tomato puree/paste
- Fresh parsley, finely chopped
- Fine sea salt and ground black pepper
🔄 Swaps and Substitutions
This recipe is already vegetarian, vegan and free from any processed ingredients, but here's how to tweak it a little further to your needs:
Gluten Free: Simply swap the soy sauce for tamari in the quinoa mushroom burger recipe and be sure to use gluten free buns!
Soy Free: This recipe contains tofu which can easily be swapped for cannellini beans (aka white beans). I've made sure you only need one standard 400g can and the swap is super easy.
📝 Nutrition Notes
Here are a few bits you might want to know about these quinoa mushroom burgers from a nutritional perspective! I'm no expert, but I've done my best to make sure this recipe is balanced! For me that means high protein, high fibre and packed with plenty of vitamins and minerals.
- 15g Protein - Each burger has 15g protein! This matches a regular, non vegan burger except using only plant-based protein!
- 9g Fibre - Each quinoa mushroom burger contains 9g fibre which is more than 4x what you'd find in a meat burger.
- 0 ultra processed ingredients - For those who choose to avoid UPFs, these burgers are a great swap!
🍛 How to Make Quinoa Mushroom Burgers
1. Shred the mushrooms: You can choose to do this with a knife (just chop finely) or with a cheese grater. I use the coarse holes on a box grater - it saves time!
2. Cook the quinoa: The quinoa and the mushrooms get cooked together in this recipe. Then just spread on a plate to cool for a few minutes.
3. Combine the burger ingredients: This involves squeezing out the moisture from the tofu. I like to do this in a nut milk bag or a sheet of muslin. Then mash everything together until smooth.
4. Form and cook the burgers: I like to do this using a circular cookie cutter. Just push the mixture in and flatten. Bake for 15 mins on each side!
🤷♀️ Quinoa Mushroom Burgers FAQs
A: Absolutely! If tofu isn't your vibe, you can swap it with an equal amount of mashed cooked cannellini beans for that protein-packed goodness.
A: Totally! Make life easier by preparing the burger mixture ahead of time. Shape the patties and freeze them until you're ready to bake. Easy peasy!
A: Nope! A clean tea towel works just as well. The goal is to get as much water out as possible, so use what you have on hand for a hassle-free burger-making experience.
Did you love these vegan quinoa mushroom burgers? Why not try some vegan tacos next? Or maybe a nice slurpy bowl of ten minute noodles?
Quinoa Mushroom Burgers
Equipment
- Oven
- 1 Baking Sheet
- 1 medium pot
- 1 Large bowl
Ingredients
For the Burgers
- 1 tablespoon olive oil
- 1 onion finely chopped
- 150 g chestnut mushrooms finely chopped or shredded using a box grater
- 150 g shiitake mushrooms finely chopped or shredded using a box grater
- 450 ml vegetable stock
- 170 g quinoa uncooked
- 350 g firm tofu or 350g cooked, drained cannellini beans - around 1 can
- 3 tablespoon oat flour
- 1 tablespoon dark soy sauce
- 1 tablespoon tomato puree /paste
- 2 tablespoon fresh parsley finely chopped
- ¼ teaspoon fine sea salt
- ½ teaspoon ground black pepper
For the Quick Ketchup
- 100 g tomato puree /paste, use double concentrate if possible
- 1 tablespoon agave syrup or maple syrup
- 1.5 tablespoon white wine vinegar
- 1.5 tablespoon water
- ½ teaspoon onion salt
- ¼ teaspoon celery salt
- ¼ teaspoon garlic powder
- ¼ teaspoon finely ground black pepper
For Serving
- 8 burger buns use a gluten free variety if desired
- 1 lettuce
- 3 tomatoes sliced
- 1 red onion sliced
- 1 avocado
- Sliced pickles optional
Instructions
To Make the Burgers
- Preheat the oven to 200 °F. Line a baking sheet with baking parchment or a reusable silicone mat.
- In a medium pot over medium heat, add the olive oil. Once hot, add the onion and sauté for 2-3 minutes or until the onion is soft.1 tablespoon olive oil, 1 onion
- Add the mushrooms and cook for 5 minutes, stirring often, until they have released most of their moisture.150 g chestnut mushrooms, 150 g shiitake mushrooms
- Add the vegetable stock and quinoa. Stir to combine then cover with a lid and reduce heat to simmer.450 ml vegetable stock, 170 g quinoa
- Cook for 15 minutes or until the quinoa is soft and tender. Uncover and cook for 5 minutes longer, stirring constantly, to remove any excess water.
- Spread the quinoa mixture on a plate and allow it to cool for 5 minutes.
- Meanwhile, place the tofu in a nut milk bag or a clean tea towel and squeeze out as much water as you can. Transfer the tofu to a large bowl and mash to a paste with a fork. If using cannellini beans instead, simply drain the can, transfer the beans to a bowl and mash with a fork.350 g firm tofu
- Add the remaining burger ingredients and mash again until combined.3 tablespoon oat flour, 1 tablespoon dark soy sauce, 1 tablespoon tomato puree, 2 tablespoon fresh parsley, ¼ teaspoon fine sea salt, ½ teaspoon ground black pepper
- Make sure no water remains in the pan with the cooked quinoa, then add it to the mashed tofu. Mix well.
- Divide the burger mixture into 8 equal portions and shape into burger patties. (Press the mixture into a circular cookie cutter for perfect circular burgers).
- Place the burgers on the prepared baking sheet and bake in the oven for 15 minutes then flip and bake for a further 15 minutes. Alternatively, freeze the uncooked burgers until solid then transfer to an airtight container and store in freezer until desired.
- While the burgers cook, make the quick ketchup.
To Make the Quick Ketchup
- In a medium bowl combine the quick ketchup ingredients and whisk together until smooth.100 g tomato puree, 1 tablespoon agave syrup, 1.5 tablespoon white wine vinegar, 1.5 tablespoon water, ½ teaspoon onion salt, ¼ teaspoon celery salt, ¼ teaspoon garlic powder, ¼ teaspoon finely ground black pepper
To Serve
- Serve the burgers in toasted burger buns with quick ketchup, lettuce, sliced tomato, red onion avocado and sliced pickles8 burger buns, 1 lettuce, 3 tomatoes, 1 red onion, 1 avocado, Sliced pickles
Alexandra L.
I've made this recipe yesterday, and it's top notch ! The blend between quinoa and mushrooms is impressive, I've made burgers before with quinoa, but this is a way better combination. I truly recommend it.
Lovely, thank you Richard
Tara
Yum, will definitely be trying these! If I freeze a few uncooked patties would it be best to cook from frozen or defrost them?