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Asian Mushroom Burgers


Asian Mushroom Burgers

Serves: 6

Category: Burgers, Pizza, Wraps and Chips
Author: www.DrFuhrman.com
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Rated by: 17 members

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These flavorful veggie burgers are sure to become a family favorite. Serve them with lettuce, raw onions, tomatoes and a healthy no-salt, no-corn-syrup condiment such as the Dr. Fuhrman's bottled ketchup.

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Ingredients:

1/2 cup chopped red onions
2 cups chopped Portobello mushrooms
1/2 cup chopped carrots
1/2 cup peeled and chopped zucchini
2 cloves garlic, minced
1 teaspoon white miso
1 cup cooked quinoa
1/2 cup raw sunflower seeds, ground
2 tablespoons chopped fresh parsley
2 tablespoons chopped fresh basil
1 cup whole wheat bread crumbs

Instructions:

Preheat oven to 300 degrees F.

Heat 1/8 cup water in a large pan over medium heat. Water sauté onions, mushrooms, carrots, zucchini and garlic about 10 minutes or until vegetables are tender, adding more water if needed to prevent sticking. Stir in miso.

In a food processor, add sauteed vegetables, cooked quinoa, ground sunflower seeds, parsley and basil and pulse several times until well mixed.

Add breadcrumbs and pulse again until all the ingredients hold together.

Shape mixture into 6-8 burgers and place on a parchment-lined or lightly-oiled baking sheet. Bake for 20 minutes, turning after 10 minutes or until firm.

Calories 153; Protein 6 g; Carbohydrates 18 g; Sugars 3 g; Total Fat 7.2 g; Saturated Fat 0.6 g; Cholesterol 0 mg; Sodium 101 mg; Fiber 3.4 g; Beta-Carotene 991 ug; Vitamin C 6 mg; Calcium 42 mg; Iron 1.7 mg; Folate 67 ug; Magnesium 68 mg; Potassium 346 mg; Zinc 1.3 mg; Selenium 15.5 ug

Comments (16):

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stella1

08/11/2014 04:26 PM

Rated this recipe: (no rating)

I have 2 questions, the seeds, do you measure out 1/2 cup then grind, or grind until you have 1/2 cup. Also are the bread crumbs hard or soft like torn up? Is this the method for other recipes?

cie

08/26/2014 01:52 PM

Rated this recipe: (no rating)

The recipe calls for 1/2 c seeds, ground. Not to be confused with 1/2 c ground seeds. The wording may be slight, but could mean the difference between a successful attempt.

juliegreenman

12/29/2014 06:37 PM

Rated this recipe:

This was delicious. I added a cup of steamed greens squeezed dry and chopped.

novakpiano

06/19/2015 10:02 AM

Rated this recipe: (no rating)

If you cannot have gluten, what should replace the breafcrumbs?

whoster69 replies:

09/10/2017 09:45 PM

Rated this recipe:

My wife used oats.

4Health15

06/19/2015 04:22 PM

Rated this recipe: (no rating)

Can leftover "burgers" be frozen? Would you let them thaw completely before heating or heat while still frozen (cooking longer, of course)? And how long will they keep in the refrigerator if not freezing?

Lynn Seibel

06/19/2015 10:16 PM

Rated this recipe:

I just made these, very good. I did change them up a bit to be gluten free. I first made sure not to leave the vegies to wet when cooking. Instead of rice, do not do well with rice. I used Quinoa that I had previously cooked with lemon in the water. My new favorate way to cook it. Used same amount as rice. I also used a whole cup of Bobs Red Mill GF minute oats instead of bread crumbs. Held together real well. Cooked on Parchment paper.Tried cooking at 300 for 20 min. still to soft uped temp. to 350 for another 10 min. came out just right. I did run the confection part of my oven the whole time. Did not flip. I found when cooking most burger of this sort with parchment paper I do not have to flip. I also used baby port. mushrooms or griminis. Nice taste will make again. I also made my own flat bread out of chick pea flour for the bun, but there are many good store bought opption available if you live near a well stocked grocery store or healthful store. I hope this helped some of you. Enjoy!
This comment was last edited on 06/19/2015 10:17 PM

Elaine Garces

06/25/2015 04:44 PM

Rated this recipe:

These turned out OK for me - I used TVP (Textured Vegetable Protein, a soy product) instead of whole wheat bread crumbs and I'm not sure if that interfered with a better outcome had I followed the recipe as posted. I served them with sauteed vegetables: mushrooms, onions, bokchoy, garlic, more zucchini and coconut liquid aminos. If I make these again I will use the whole wheat breadcrumbs! Thank you.

Pam Krall

08/02/2015 12:47 PM

Rated this recipe: (no rating)

I am out of Miso. What canI use as a substitute? I have Braggs liquid amino and light sodium soy sauce sauce on hand.

sunnydlite

10/03/2015 11:01 AM

Rated this recipe: (no rating)

what can I substitute for miso. I'm not suppose to have soy.

LiveFit replies:

10/15/2017 08:12 PM

Rated this recipe: (no rating)

Miso Master Organic Chickpea miso is made with garbanzo beans instead of soy beans.

Victoria1111

07/18/2016 05:53 PM

Rated this recipe: (no rating)

I added beans and arrowroot to this recipe. I added the arrowroot so that my patties would stick together better than without the arrowroot. I left the miso out as I do not have miso.
This comment was last edited on 07/18/2016 05:55 PM

Victoria1111

09/14/2016 02:12 PM

Rated this recipe: (no rating)

I am going to add cooked black beans to this recipe.

whoster69

09/10/2017 09:47 PM

Rated this recipe:

I didn't think I would like these burgers, but they may be my favorite alternative burger.  They were really good!  My wife substituted oats for the bread crumbs.

bellaboobear

02/19/2018 11:14 PM

Rated this recipe:

 I USED BABY BELLA FOR THE MUSHROOM, AND PUMPKIN SEEDS RAW ORGANIC,AND SEASONING SPIKE GOURMET SALT FREE, SPIKE GARLIC POWER AND FRESH TO, FRONTER ONION HERB  POWDER AND A FRESH WHITE ONION TO , SALT FREE MRS DASH,AND SMOKED PAPRIKA FRONTIER , EZEKIEL LOW SODIUM BREAD,AND SOME HUMMUS ON THE BREAD AND A SLICE OF AVOCADO THE BEST I EVER EAT LOVE IT.

 

 

This comment was last edited on 02/19/2018 11:17 PM

pollyannaj

10/18/2018 05:38 PM

Rated this recipe:

Man this was good and so satifying. My two year old daughter gobbled this up (with a little ketchup but still). I used quinoa with lemon like someone suggested. Also replaced zuchhini with kale. I think adding artichoke and lentils might be yummy next time. I'd also love to try this with cilantro and more basil. I'm really trying to go low sodium and only added a bit more than a teaspoon of the miso and it was great. I'm thinking of making this my stuffing for Thanksgiving and adding rubbed sage.

jrprentice

11/06/2018 01:27 PM

Rated this recipe:

I really enjoyed this recipe.  Great texture.  It's one of my favorite plant based burgers.  I was a little short on bread crumbs so I subsituted about 1/4 cup of chick pea flour and it worked great! 

kareanne

04/10/2019 06:41 PM

Rated this recipe:

I forgot to process the final mixture in the food processor and they did not stick together.  So I tossed them into the food processor and it was really easy to get them to stick together.  I used parchment paper on the pan and they baked great without turning.  Love this recipe!