Mushroom Sun Burger

Mushroom Sun Burger
Staff Writer

A few sneaky ingredients in this recipe make sure to keep all of the flavor and texture of a real burger while still upholding vegan standards. 

6
Servings
279
Calories Per Serving
Deliver Ingredients

Notes

To read more about Lisa Books-Williams and her holistic teachings, visit her website

Ingredients

  • 1  Cup  cooked barley
  • 1 1/2  Cup  chopped mushrooms
  • 1  Cup  diced onions
  • cloves garlic, minced
  • 1  Cup  raw sunflower seeds, ground
  • 4  Ounces  vegan blue cheese
  • 1/4  Cup  plain soy yogurt
  • 2  Tablespoons  dried parsley
  • 1/4  Teaspoon  black pepper
  • 1/4  Teaspoon  garlic powder
  • 1/2  Teaspoon  sea salt
  • 2  Tablespoons  non-hydrogenated soy margarine, divided

Directions

Place a large nonstick skillet over medium-high heat and melt 1 tablespoon of the non-hydrogenated margarine. Add the onions, garlic, and mushrooms and sauté for until the onions and mushrooms are tender, about  5 minutes. 

Place the mixture into a food processor and pulse chop till ground, then place into a large mixing bowl. Add the herbs, seasonings, cooked barley, yogurt, blue cheese, and ground sunflower seeds and mixed together with hands or wooden spoon. 

Preheat the oven to 350 degrees and line a cookie sheet with parchment paper.

Form the dough into 6-7 burger-sized patties.

Place a large nonstick skillet over medium-high heat and melt the remaining tablespoon of non-hydrogenated margarine. Place the patties gently into skillet and allow to brown for 3-4 minutes before gently flipping burger over on other the side to brown for 3-4 minutes. Add more margarine if needed.

Transfer the browned burgers to the parchment-lined cookie sheet and bake for 10 minutes. The flip burgers and bake for an additional 10 minutes.

Remove from oven and allow to set for 3 minutes before serving. 
 

Nutritional Facts

Total Fat
9g
13%
Sugar
1g
1%
Saturated Fat
3g
13%
Cholesterol
50mg
17%
Carbohydrate, by difference
25g
19%
Protein
24g
52%
Vitamin A, RAE
5µg
1%
Vitamin B-12
1µg
42%
Vitamin C, total ascorbic acid
8mg
11%
Vitamin K (phylloquinone)
72µg
80%
Calcium, Ca
144mg
14%
Choline, total
9mg
2%
Fiber, total dietary
3g
12%
Folate, total
28µg
7%
Iron, Fe
4mg
22%
Magnesium, Mg
57mg
18%
Manganese, Mn
1mg
56%
Niacin
4mg
29%
Phosphorus, P
188mg
27%
Selenium, Se
13µg
24%
Sodium, Na
928mg
62%
Water
91g
3%
Zinc, Zn
3mg
38%

Mushroom Shopping Tip

Look for vegetables that are firm and bright in color – avoid those that are wilted or have wrinkled skins, which are signs of age.

Mushroom Cooking Tip

Different vegetables have different cooking times – cook each type separately and then combine.

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