Recipe adapted from EatingWell.com
Yield: 4 to 6 servings
Filled with toasted pecans, vinegar-splashed mushrooms, these burgers have an earthy, nutty character that pairs perfectly with any type of cheese. I served them on occasions with mozzarella di buffalo cheese, swiss and blue cheese. I garnish with tomato slices and drizzle with some honey mustard. Yummm! These vegan burgers are delicious and “meaty” plus they look like ground beef patties. They are not only appealing to the eyes but to the stomach too! This is my go-to veggie burger recipe. It’s packed with flavor and aroma. Trust me…They are satisfying, I live in a beachfront apartment… So…When I open up my windows during the weekends my apartment is flooded with the smell of BBQs and grilling! Having a delicious & healthy recipe like this comes in handy! Because instead of cooking up a grease fest…I opt for this guilt-free veggie version. And I love it! (Hope you do too).
Additionally here is some interesting information about pecans: “If you’re going nuts trying to lose weight think about adding pecans to your diet,” says Rania Batayneh, a nutritionist, eating strategist, and owner of Essential Nutrition for You. “Just one handful contains vitamin E, calcium, magnesium, potassium, zinc, and fiber, as well as antioxidants, and because pecans are so rich in heart-healthy fat, it doesn’t take too many to feel full. According to research from the Harvard School of Public Health, when nuts (including pecans) were included in diet, people were able to lose weight and keep the weight off for a longer period of time than people who followed the more typically recommended low-fat diet.”
So remember this next time you buy nuts!
8 ounces white or brown mushrooms, stems trimmed, wiped clean and chopped
2/3 cup whole grain crackers, about 2 pkgs
1/4 cup Panko Japanese-style bread crumbs
1/4 cup wheat germ
1 1/2 cups chopped onion, (~ 1 large)
3/4 cup pecan halves
1 1/2 tablespoons balsamic vinegar
ground pepper, to taste
3/4 teaspoon salt, divided
4-6 whole-wheat buns, (optional)
1 large egg, lightly beaten
6 teaspoons extra-virgin olive oil, divided
Cheese of preference – swiss, mozzarella, blue…you name it!
1. Toast pecans in a small dry skillet over medium-low heat, stirring, until fragrant, 4 to 6 minutes. Transfer to a plate to cool. Note – if you do not have enough pecans, add some sliced almonds into the mix.
2. In a food processor – grind the mushrooms and onions. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add mushrooms, onion and 1/2 teaspoon salt; cook, stirring, until the vegetables are softened, 8 to 10 minutes. Stir in vinegar. Immediately remove skillet from hot stove and let cool slightly.
3. Grind the whole-grain crackers by placing 2 packages in a closed zip-lock bag and using a rollin pin to form the breadcrumbs. Mix in the remaining salt, wheat germ & panko crumbs. To make things easier – I always use 2 mixing bowls to keep my dry & wet ingredients separate until they are ready for mixing.
4. Combine the pecans with the mushroom mixture. Add the egg and breadcrumbs. Mix well, scraping down the sides if necessary, until the mixture is cohesive. Add pepper to taste.
5. With dampened hands, form the mixture into eight 1/2-inch-thick patties, using about 1/2 cup for each.
6. Using 2 teaspoons oil per batch, cook 4 patties at a time in a large nonstick skillet over medium heat until evenly browned and heated through, about 4 minutes per side. Meanwhile, split and toast buns, if using, to serve the burgers on. Garnish the burgers with watercress/spinach or mixed greens and the cheese, if desired.
For more crunchiness sprinkle some chia seeds directly on each burger patty before searing it on the skillet.
…CAN YOU TELL THIS IS A MEATLESS BURGER? I don’t think so…
I love to make veggie burgers. I think it’s way more fun (and natural) than eating any soy-derived “meat” products. I’ve tried close to 15 veggie burger recipes…This is my favorite so far! What are some of your favorite meatless burger recipes? Please post links below!
Per serving (without buns or garnishes): 197 calories; 12 g fat ( 1 g sat , 7 g mono ); 26 mg cholesterol; 19 g carbohydrates; 5 g protein; 4 g fiber; 282 mg sodium; 241 mg potassium.
Next day Light Lunch recreation aka Vegan Version –
Pecan Mushroom Burger Pita with Negative Calorie Raw Shredded Salad on top
. ..looks good doesn’t it? Well…it tasted even better!