4
1 rating

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

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. 
 

Nutritional Facts
Servings6
Calories Per Serving202
Total Fat14g21%
Sugar2gN/A
Saturated5g23%
Cholesterol14mg5%
Protein8g15%
Carbs14g5%
Vitamin A38µg4%
Vitamin B120.2µg4%
Vitamin B60.2mg12%
Vitamin C5mg8%
Vitamin D0.3µg0.1%
Vitamin E3mg15%
Vitamin K12µg15%
Calcium137mg14%
Fiber3g10%
Folate (food)38µgN/A
Folate equivalent (total)38µg9%
Iron1mg6%
Magnesium42mg11%
Monounsaturated5gN/A
Niacin (B3)2mg10%
Phosphorus166mg24%
Polyunsaturated3gN/A
Potassium241mg7%
Riboflavin (B2)0.2mg12.2%
Sodium263mg11%
Thiamin (B1)0.2mg11.5%
Trans0.7gN/A
Zinc1mg9%