Mushroom Sun Burger

Staff Writer
Mushroom Sun Burger

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
202
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
  • 3 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. 
 

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.

Nutritional Facts

Total Fat
14g
21%
Sugar
2g
N/A
Saturated Fat
5g
23%
Cholesterol
14mg
5%
Protein
8g
15%
Carbs
14g
5%
Vitamin A
38µg
4%
Vitamin B12
0.2µg
4%
Vitamin B6
0.2mg
12%
Vitamin C
5mg
8%
Vitamin D
0.3µg
0.1%
Vitamin E
3mg
15%
Vitamin K
12µg
15%
Calcium
137mg
14%
Fiber
3g
10%
Folate (food)
38µg
N/A
Folate equivalent (total)
38µg
9%
Iron
1mg
6%
Magnesium
42mg
11%
Monounsaturated
5g
N/A
Niacin (B3)
2mg
10%
Phosphorus
166mg
24%
Polyunsaturated
3g
N/A
Potassium
241mg
7%
Riboflavin (B2)
0.2mg
12.2%
Sodium
263mg
11%
Thiamin (B1)
0.2mg
11.5%
Trans
0.7g
N/A
Zinc
1mg
9%