This mushroom quinoa veggie burger is packed with flavor with the addition of ingredients like walnuts and rice wine vinegar.
OK y’all. I’ve made tons of veggie burgers in my day. It’s probably one of my most favorite meals to experiment with as the possibilities are endless. This mushroom quinoa veggie burger is by far my most favorite thus far. (Although this Cheesy Brussels sprouts version is a pretty close second)
Benefits of mushrooms
Mushrooms offer a wide range of benefits, both culinary and medicinal. Here are some of the key benefits of mushrooms:
- Nutritional value: Mushrooms are a good source of essential nutrients, including vitamins (B-complex vitamins, vitamin D), minerals (selenium, copper, potassium), and dietary fiber. They are low in calories and fat, making them a healthy addition to various diets.
- Immune system support: Some mushrooms, such as reishi, maitake, and shiitake, contain bioactive compounds that may help boost the immune system. These compounds are believed to stimulate the production of white blood cells and enhance immune response.
- Antioxidant properties: Certain mushrooms, like porcini and oyster mushrooms, are rich in antioxidants that help combat oxidative stress in the body. Antioxidants can neutralize free radicals and protect cells from damage, reducing the risk of chronic diseases.
- Heart health: Some mushroom varieties, like oyster and shiitake mushrooms, have been shown to help lower cholesterol levels due to their high content of beta-glucans and eritadenine, which may promote heart health.
- Digestive health: Mushrooms contain dietary fiber, which aids in digestion and helps maintain a healthy gut. A well-functioning digestive system is essential for nutrient absorption and overall well-being.
- Weight management: As low-calorie and fat-free foods, mushrooms can be beneficial for those seeking to manage their weight or reduce caloric intake while still enjoying flavorful dishes.
- Antimicrobial properties: Several types of mushrooms have natural antimicrobial properties that can help inhibit the growth of harmful bacteria and fungi.
- Cognitive support: Lion’s mane mushroom has gained attention for its potential to support brain health. It contains compounds that may promote nerve growth and protect against age-related cognitive decline.
- Stress reduction: Some mushroom species, such as reishi and cordyceps, are adaptogens that may help the body better handle stress and support overall well-being.
- Culinary versatility: Mushrooms add flavor and texture to various dishes, making them a popular ingredient in many cuisines worldwide. They can be used in soups, salads, stir-fries, pasta dishes, and more.
Benefits of Quinoa
Quinoa is a highly nutritious grain-like seed that has gained popularity worldwide for its numerous health benefits. Here are some of the key benefits of quinoa:
- High nutritional content: Quinoa is a rich source of essential nutrients, including complete proteins, complex carbohydrates, dietary fiber, vitamins (B vitamins, vitamin E), and minerals (iron, magnesium, phosphorus, zinc). It is particularly notable for being one of the few plant-based foods that provide all nine essential amino acids, making it a valuable protein source for vegetarians and vegans.
- Gluten-free: Quinoa is naturally gluten-free, making it a suitable alternative to wheat and other gluten-containing grains for individuals with celiac disease or gluten sensitivity.
- Balanced blood sugar: Quinoa has a low glycemic index, which means it causes a slower and more gradual increase in blood sugar levels compared to many other carbohydrate-rich foods. This can be beneficial for managing blood sugar levels, especially for people with diabetes.
- Heart health: Quinoa contains heart-healthy nutrients like fiber, magnesium, and potassium, which may help reduce the risk of cardiovascular diseases. The fiber content can also aid in lowering cholesterol levels.
- Digestive health: The dietary fiber in quinoa supports healthy digestion by promoting regular bowel movements and maintaining gut health.
- Weight management: Quinoa’s combination of protein and fiber can help increase feelings of fullness, making it a satisfying option for those looking to manage their weight.
- Rich in antioxidants: Quinoa contains various antioxidants, including flavonoids, quercetin, and kaempferol, which help protect cells from oxidative damage caused by free radicals.
- Nutrient absorption: Quinoa contains phytic acid, which, in moderate amounts, can improve mineral absorption, especially for iron and zinc.
- Versatility in cooking: Quinoa has a pleasant nutty flavor and a slightly chewy texture, making it a versatile ingredient in a variety of dishes, including salads, soups, stir-fries, and as a substitute for rice or other grains.
- Satiety and energy levels: Due to its nutrient-rich composition, quinoa can provide sustained energy and keep you feeling fuller for longer periods, reducing the likelihood of unhealthy snacking.
The rosemary mayo
Mushrooms pair well with herbs like rosemary, sage, and oregano. I included a rosemary mayonnaise in this recipe though you could easily sub out the rosemary with fresh sage or fresh oregano.
The mushroom quinoa veggie burger patties char up nicely in a skillet for a few minutes before hitting the oven. The consistency and color are very similar to a beef burger so even the carnivore at your table will appreciate its texture and appearance.
For the burgers
- 4 medium to large protabello mushroom caps, gills removed *see note
- 1/4 cup walnuts
- 2 garlic cloves
- 2 tablespoons extra virgin olive oil
- salt and pepper, to taste
- 1 shallot, peeled and minced
- 4 green onions, chopped
- 4 teaspoons rice wine vinegar
- 1/2 cup cornstarch
- 4 burger buns
- lettuce, tomato, sprouts for garnish
For the Rosemary Mayo
- 1/4 cup mayonnaise
- 1/2 teaspoon finely chopped rosemary
- 1/2 teaspoon lemon juice
- Preheat oven to 375°
- Chop the mushrooms into smaller bite-size pieces and add to a baking dish.
- To the mushrooms, add the walnuts, garlic, 1 tablespoon olive oil. Sprinkle with salt and pepper and stir to combine.
- Roast the mushroom mixture for 20 minutes. Remove from oven and let cool. Turn the oven off.
- Add the cooled mushroom mixture to a food processor with a blade.
- Add the shallots, green onions, and vinegar.
- Pulse until the mixture is creamy, scraping the sides of the bowl as neccessary.
- Transfer mixture to a large mixing bowl, add the quinoa and cornstarch. Combine until well blended.
- Cover bowl with plastic wrap and refrigerate for 2 hours.
- While the mixture is chilling, add the mayonnaise, rosemary, and lemon juice in a small bowl. Keep in the refrigerator.
- After 2 hours, preheat oven to 375° and line a baking sheet with parchment paper.
- Form the mixture into 4 patties.
- Add the remaining 1 tablesppon of oil in a large skillet.
- Carefully add the patties and cook and each side 3 minutes until slightly browned.
- Transfer to the parchment lined baking sheet and bake for 10 minutes.
- Divide the rosemary mayo to the 4 buns. Add a burger to each bun and garnish with lettuce, tomato, and sprouts.
- Serve immediately.
*To remove the gills from the mushroom caps, gently scrap off using a spoon, careful not to scrape into the flesh of the mushroom.