Description
A plant-based low carb veggie burger recipe that’s packed with umami flavor from mushrooms and edamame and holds up nicely to your favorite burger buns. No crumbly burgers here!
Ingredients
- 1 Tbs olive oil
- 6 oz button mushrooms, finely diced
- 1 small zucchini, finely diced
- 1/2 medicum yellow or white onion, finely diced
- 1/2 tsp salt
- 12 oz frozen shelled edamame, defrosted
- 1/4 cup chia seeds
- 1 Tbs prepared mustard
- 1 Tbs tomato paste
- 1 Tbs liquid aminos or soy sauce
- 1/3 cup of water
- 1/2 cup almond flour (or your favorite alternative flour)
- 1 Tbs psyllium husk
Instructions
- Preheat the oven to 325F and line a baking sheet pan with parchment paper, or your favorite non-stick solution (foil, Silpat)
- Heat 1 Tbs oil in a large saucepan over medium high heat on the stove and once heated, add in the diced 6oz mushrooms, 1 zucchini and 1/2 yellow onion. Make these a small dice, nearly a mince, so that they incorporate into the burger patties well later in the recipe.
- Saute the vegetables stirring occasionally, until soft and fragrant and the onions are translucent (approx 5 – 8 minutes). Add in the 1/2 tsp salt and mix with the veggies. Turn off the stove and pour the sauteed veggies into a large mixing bowl and set to the side.
- In a food processor with the blade attachment combine the 12oz defrosted shelled edamame, 1/4 cup chia seeds, 1 Tbs mustard, 1 Tbs tomato paste, 1 Tbs liquid aminos, and 1/3 cup water and pulse together until a smooth paste forms. The mixture should hold together and be firm but still a bit tacky to the touch. If it is too firm and not tacky, add water a tablespoon at a time until the desired consistency is achieved.
- Next, using a spatula, scoop the bean mixture from the food processor and add it to the sauteed veggies in the large bowl and add in the 1/2 cup almond flour and 1 Tbs psyllium husk. Stir the mixture together until fully incorporated.
- Then, divide the mixture into six portions and roll them into a large 4oz ball in your hands. Then flatten it out to form a patty of your desired thickness and so it will fit on a bun.
- Place the patties on the lined baking sheet and sprinkle lightly with additional garlic salt or your favorite veggie friendly steak seasoning.
- Bake the patties at 325F for 40 minutes, flipping them halfway through baking. They should be crisped on the outside and a warm brown color and firm to the touch.
- Serve warm on buns or in lettuce wraps with your favorite burger toppings.
- They can be refrigerated for 3 days or frozen up to 3 months. Refrigerated burgers can be warmed up in a toaster oven or conventional oven at 350F for 10 minutes or grilled on a 400F+ grill for 3 minutes per side. Frozen burgers can go straight into a 350F oven and baked for 15 minutes or grilled 5 minutes per side.
Notes
Make sure you finely dice, nearly mince, the mushrooms, zucchini and onion for sauteeing so that it makes it easier to hold together when you form the patties. If the dice is too large, the patties will have a hard time sticking together. Psyllium husk is an unusual ingredient, it helps to hold the patties together. It mimics gluten when used in baking and has a whole host of health benefits. You can order my favorite brand of Psyllium Husk on Amazon or find it at your local health food store. I love to make a double batch and freeze the extras for quick dinners.
Nutrition
- Serving Size: 1 patty
- Calories: 199
- Sugar: 3.3 g
- Sodium: 406.7 mg
- Fat: 9.8 g
- Carbohydrates: 13.1 g
- Fiber: 7.1 g
- Protein: 10.9 g
- Cholesterol: 0 mg