By Brendan Brazier • September 20th, 2011 • 2143 Views
Full of flavor, these plant-based burgers are extremely versatile.
Time for cooked method: 10 minutes prep; 2–3 minutes to cook • Prep time for raw method: 10 minutes; 10–12 hours to dehydrate • Makes 4 burgers
½ cup ground flax seeds
¼ cup hemp seeds
2 tbsp fresh parsley, chopped
½ tsp fresh thyme, chopped
1 tbsp EFA oil
2 tbsp brown rice miso paste
1 tsp pressed garlic
½ tsp black pepper
2 tbsp nutritional yeast
2 tsp Dijon mustard
¼ cup chopped walnut pieces
2 medium Portobello mushrooms,
chopped into large cubes
1⁄3 cup quinoa flakes (for cooked method only; omit for raw method)
- In a food processor, combine all ingredients except walnuts and mushrooms, and process until well combined.
- Turn off the processor and add in the walnuts and mushrooms.
- Pulse just 3 or 4 times until the mushrooms are diced, but do not blend.
- Remove mixture from the processor and transfer to a medium bowl.
Raw method (best)
Shape the mixture into 4 balls and flatten into patties on a teflex or nonstick sheet. Dehydrate for 10–12 hours at 115°F, then flip and transfer to a mesh sheet and “cook” for 2 more hours.
These keep for several days wrapped and refrigerated, and can be reheated as needed.
Mix the quinoa flakes into the mushroom mixture and let stand for 20 minutes.
Saute the chopped mushrooms in a dry pan for 2 or 3 minutes to cook out some of the moisture. Follow the rest of the recipe to form burgers.
To cook, shape the mixture into 4 balls (press firmly to compact) and form into patties. Over very low heat, oil the pan with 1 or 2 tbsp coconut oil.
Add the patties, and cook approximately 10 minutes on each side. The patties will remain soft on the inside but utterly enjoyable.
Try “protein style” on a salad with a mustard vinaigrette, in a collard green with avocado and vegetables, or in a wrap or bun of choice with all the trimmings.
Brendan Brazier is a professional Ironman triathlete and a two-time Canadian 50 km UltraMarathon Champion. He is the bestselling author of Thrive Fitness and The Thrive Diet and the creator of an award-winning line of whole food nutritional products called VEGA.
Tags : Wellness, healthy recipes, health, vegan, vegetarian, portobello mushrooms, burger