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Tempeh Mushroom Burgers


Tempeh Mushroom Burgers

Serves: 6

Category: Burgers, Pizza, Wraps and Chips
Author: www.DrFuhrman.com
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Average Rating: 
Rated by: 8 members

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Black beans, tempeh and mushrooms give these burgers a great “meaty” texture and flavor. Enjoy them with lots of healthy toppings—avocado, tomato, red onions and lettuce!

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Ingredients:

1 (8 ounce) package tempeh, broken into chunks
1 cup chopped mushrooms
1 small onion, chopped
3 cloves garlic, chopped
1 1/2 cups cooked or 1 (15 ounce) can no-salt-added or low sodium black beans, drained
2 tablespoons tomato paste
1 teaspoon Braggs Liquid Aminos or reduced sodium soy sauce
2 teaspoons ground cumin
1/2 teaspoon chipotle chili powder

Instructions:

Preheat oven to 350 degrees F.

Place tempeh in a food processor and pulse until crumbled. In a saute pan, heat 2-3 tablespoons of water and saute the tempeh, mushrooms, onions and garlic until onions are tender and mushrooms lose their moisture, about 5 minutes.

In a large bowl, partially mash black beans, then add the tempeh mixture and remaining ingredients.

Form mixture into six patties. Place on a parchment-lined baking sheet and bake for 30 minutes, flipping after 15 minutes.

Calories 148; Protein 12 g; Carbohydrates 17 g; Sugars 1 g; Total Fat 4.7 g; Saturated Fat 0.9 g; Cholesterol 0 mg; Sodium 57 mg; Fiber 4.6 g; Beta-Carotene 154 ug; Vitamin C 3 mg; Calcium 70 mg; Iron 2.8 mg; Folate 78 ug; Magnesium 69 mg; Potassium 448 mg; Zinc 1.1 mg; Selenium 2.3 ug

Comments (4):

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Under200

07/21/2017 11:36 AM

Rated this recipe: (no rating)

The burgers were delicious, but they fell apart. Do I need to add an egg to bind the mixture? Thanks

Linda P. replies:

07/21/2017 12:14 PM

Rated this recipe: (no rating)

The burgers should hold together without an egg. Make sure you cook the mushroom and tempeh mixture long enough for the water from the mushrooms to evaporate. When you flip them over, do it very carefully and reshape the burger a bit if needed.

Sandi

07/22/2017 07:34 PM

Rated this recipe:

So-So; nothing special. I've had better burgers on this and other sites.

This comment was last edited on 07/22/2017 07:34 PM

Elaine Garces

08/03/2017 08:58 AM

Rated this recipe:

These were very good! My husband liked them a lot more ;) I would make these again. The first time I sprinkled fresh, raw onions on top and I thought it make a great difference - although they were not bad on their own. I also flattended them a bit more for some crispiness here 'n there. Next time I would definetly serve them with toppings - giving them a Mexican flair: fresh salsa, DF Sour Cream recipe (outstanding), avocado, and of course raw onions! Thank you! 

dollye

08/04/2017 02:04 AM

Rated this recipe:

These came out great. I'm a lazy cook so I used a food processor to chop and mash everything. They held together very well and I used the suggestion to reshape them a bit after I turn them. The flavor was great but now I'm inspired to try how will they might be with other flavorings and change it up each time. I might try a curry flavor next