Having burgers made with assorted antioxidant packed
mushrooms, as well as cholesterol fighting oats, makes for a one two punch for
a healthy meal.
According to World’s Healthiest Foods, One cup of Mushrooms
is low in calorie yet filled with 32.3 % selenium,
25.2 % Vitamin B2, 21.5 % copper, 16.5 % vitamin B3, 13% vitamin B5, 10.4 % phosphorus,
6.4% zinc, 6% manganese, 5.3 % vitamin B1, 4.5 % Choline, 4.3 % protein, 3% folate
and 1% calories.
One cup of Oats
contains, 68% manganese, 18 % selenium, 18% phosphorus, 15.9 % fiber, 15.7 %
magnesium, 15.6 % zinc and a mere 9% Calories.
Ingredients needed for the Mushroom Burger: the Recipe
- Olive oil
- 1 small onion; finely chopped
- Salt and pepper
- 1-teaspoon chili flakes
- 1-1 ½ lbs chopped assorted mushrooms; such as Portobello; Crimini aka Baby Bella; Button; Shiitak
- 6 garlic cloves; minced
- 1 ¼-cup quick cooking oats
- ¾ cup grated Parmesan
- ½ cup grated carrot
- 2 eggs; beaten
- 1/3 cup parsley; finely chopped
- 1 tablespoon fresh oregano; finely chopped
- 6 cheese slices of choice
- 6 buns
Steps to make the Mushroom Burger: the Recipe
- Add 3 tablespoons of olive oil to a large sauté pan over a medium-high heat add the onion and toss to coat, season with a large pinch of salt, black pepper and chili flakes. Cook the onions for 3 to 4 minutes then add in the mushrooms and garlic, you may need to add more oil if the pan seems dry. Cook for an additional five minutes, or until the onions are soft.
- Pour the mushrooms and onions into a large bowl. Stir in the oats, Parmesan cheese, carrots, eggs, parsley, orex well angano, salt and pepper. Mid form into six mushroom burger patties.
- Heat a large sauté pan over medium high heat and add 3 tablespoons of olive oil. Carefully put the patties in the pan, working in batches if necessary so as not to overcrowd. Cook on each side for 3 to 4 minutes, or until golden brown. In the last minute of cooking, add a slice of cheese to each mushroom burger and serve up on your favorite bun.
- If you do not have, or use fresh herbs, dried parsley and oregano will work just fine. As you add the dried herbs to the Mushroom Burger, you use 1/3 the amount of dried to fresh ratio and pinch it between your fingers to liven up the flavor.
