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Protein Packed Portobello Mushroom Burgers

June 10, 2017
Black bean + asparagus

As promised, here is another barbecue friendly vegan recipe. As I mentioned in my last post, I love Portobello mushroom burgers, but am always wishing they had more protein. For this recipe, I fixed this problem by adding a savory black bean, roasted red pepper and sun dried tomato topping and making my own mini-flatbread out of protein packed chickpea flour. Chickpea flour, or besan, can be found in the indian food aisle at most major grocers and is a good source of protein, at 7 g of protein and 105 calories per 1/4 cup. It is used in many Indian recipes, but is also great for vegan omelettes, flatbreads and high protein pancakes. It also has 8-10% of your daily Iron per 1/4 cup. With the black beans and other toppings, one Portobello mushroom burger would give you 18.5g of protein and 30% of your daily Iron requirements. Not too shabby. It doesn't taste half bad either; the portobello mushroom lends a nice "meaty" texture and the combination of sweet potato, roasted red pepper and sun dried tomato is to die for. I topped mine with avocado slices and eye-wateringly spicy Habanero salsa.

Blackbean Portobello mushroom burger

As you can see from the photo above, I also made a version with a normal burger bun, which has the advantage of being less time consuming then making your own chickpea flatbread. It also does look prettier, I have to admit. The obvious disadvantage is the loss of nutritional value and that the recipe is no longer gluten-free. To each their own though, I'd love to hear if you know of any high protein burger buns, I know they have high protein sliced bread, but I haven't seen any.

In other news, I've just had my wisdom teeth out but am doing pretty well. I'll probably end up posting a smoothy recipe or too, because that's all I can eat right now and its much too warm here for pureed soups. Otherwise, I've been pretty busy with two jobs and getting back into running shape! I did my first workout back this week, with my dog, and I think it went pretty well, so I'm optimistic about being able to get back at it, finally!

Portobello Mushrooms

Total Time: 30 minutes Serves: 2-4

Ingredients:
Portobello Marinade:

  • 1 Tbsp Lite Tamari
  • 1 Tbsp Maple Syrup
  • 2 Tbsp Applce Cider Vinegar
  • 1 tsp Oregano
  • Freshly ground pepper to taste/li>
  • 1 tsp Paprika
  • 1/2 tsp Garlic

Chickpea Flour Flatbread (makes 8-9)

  • 1.5 c Chickpea flour
  • 1 c Unsweetened Almond Milk
  • 1/2 tsp Garlic
  • 1/4 tsp Salt
  • 1 Tbsp Basil
  • 1 Tbsp Oregano
  • 1 tsp Paprika
  • 1 tsp Baking Soda
  • Freshly Ground Black Pepper

Black Bean Mixture

  • 1 can Black Beans, rinsed and drained
  • 1/4 c Sundried tomatoes, diced
  • 1/4 c Roasted Red Peppers, diced
  • 1 bunch of Asparagus
  • 1/2 c frozen corn, thawed

Toppings

  • Avocado
  • Salsa
  • 1 Sweet Potato, cut width-wise into 0.5cm slices
  • Romaine lettuce or Kale (optional)
Chickpea Flatbread

Instructions:

  1. Preheat the oven to 400F or your barbecue to medium heat.
  2. Make the Portobello marinade by mixing the ingredients together in an large, flat-bottomed dish. Add the mushrooms to marinate while you prepare the mini chickpea flatbread.
  3. Begin to make the chickpea flatbread by combining the chickpea flour, baking soda and spices together in a large bowl. Add almond milk and whisk until just combined. If the mixture seems too thin, add additional chickpea flour by the tablespoon until the desired consistency is achieved.
  4. Next, heat a large non-stick pan over medium heat. Add the chickpea mixture to the pan by scant 1/3 c, making flatbreads of the desired size. Cook as you would pancakes.
  5. Flip once the bubbles pop and the top begins to look set. Cooking for another 2-3 minutes before removing from the heat.
  6. If using a barbecue, oil the grill and place the mushrooms on it to cook, basting with leftover marinade. Cook for 15-20 minutes or until shrunken.
  7. If not using the grill, you can bake them in the oven in an oven safe dish. I lined my dish with tinfoil before baking, to make clean up easier, and baked for 20 minutes, until shrunken.
  8. Slice the sweet potato width-wise into 0.5 cm thick slices.
  9. While the mushrooms are cooking, wrap the asparagus and slices of sweet potato in tinfoil and sprinkle with salt and pepper. Bake for 10 min, until cooked through.
  10. Remove the asparagus from the grill/oven and set aside 2/3 of it.
  11. Cut the remaining 1/3 into 1.5 cm long pieces, using a large knife or kitchen scissors. Add it to a large bowl with the black beans, sun dried tomatoes, roasted red peppers and corn. Mix and mash lightly, if desired, with a fork or potato masher.
  12. Remove the portobello mushrooms from the grill or oven and assemble your burgers: I put a leaf of romaine lettuce, followed by a portobello mushroom cap topped with 2-3 slices of sweet potato. Sprinkle the black bean mixture over top and top with salsa and avocado. Garnish with ketchup and other burger fixings as you please.
  13. Enjoy!

As always, I love to hear from you guys. Let me know how your recipe tasting goes and what your favourite burger toppings are. I hope you're all having some lovely weather, like we have been here, and a lovely weekend.

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