Quinoa Mushroom Burgers
Protein rich and deliciously umami vegan quinoa mushroom burgers. Won't squish out of the bun when you bite!
Print
Pin
Servings: 8 Burgers
Calories: 365kcal
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
Nutrition
Calories: 365kcal | Carbohydrates: 53g | Protein: 15g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Sodium: 980mg | Potassium: 871mg | Fiber: 9g | Sugar: 12g | Vitamin A: 1188IU | Vitamin C: 18mg | Calcium: 147mg | Iron: 5mg