Dinner is made easy with our Blended Portobello Hamburger! Not only is this a kid-friendly meal, but it’s also full of nutrition and flavor, and it can be prepared in less than 20 minutes, which is perfect for a busy weeknight! While this recipe contains many typical burger ingredients, we feel that the quality of meat used in any recipe is important. Studies have shown that cows on a grass-fed diet greatly improves the meat quality, as it is richer in omega-3 fats, vitamin E, beta-carotene, and CLA (conjugated linoleic acid which is a beneficial fatty acid) (1). Grass-fed beef also tends to be lower in overall fat content, which is an important consideration for consumers interested in decreasing overall fat consumption. (1). You can find small local farms that offer grass-fed organic meat at Local Harvest or Eat Wild.
Along with grass-fed beef, we also used portobello mushrooms as a nutrition booster, which means that it helps reduce the caloric and fat content while providing essential nutrients at the same time. A one cup serving of portobello mushrooms provides 40 calories, 3 grams of fiber, 5 grams of protein, and 0 milligrams of cholesterol. These mushrooms are also rich in vitamins and minerals such as riboflavin, niacin, pantothenic acid, phosphorus, potassium, copper, and selenium. Studies have even shown that niacin may help with cardiovascular disease, as it may protect the arteries and prevent hyperlipemia (excess buildup of fat in the arteries) (2), so it’s important to make sure that this vitamin is consumed on a regular basis, which is why portobello mushrooms are a great option for using in different recipes. For more cooking inspiration, try out our Grilled Portobello Mushrooms, and learn more about this tasty fungus here.
Blended Portobello Hamburger
- 6 ounces or 2 large portobello mushrooms
- 1 tablespoon + 2 teaspoons olive oil
- ¼ cup onion, diced
- 1 garlic clove, minced
- 1 pound lean ground beef, grassfed
- ¼ teaspoon sea salt
- 1 tablespoon dijon mustard
- 5 whole wheat or gluten free buns
- 5 tomato slices
- 5 romaine or butter lettuce slices
- Cutting board
- Pairing knife
- Food processor
- Paper towel
- Medium size cooking skillet
- Medium size mixing bowl
- Place the mushrooms on a cutting board, and carefully remove mushroom stems with a pairing knife. Scrape out the inside portion, and place the mushrooms into a food processor and pulse until pureed. Place the pureed mushrooms onto a paper towel to remove any excess moisture, and set aside.
- In a medium size cooking skillet over medium-high heat, add 2 teaspoons olive oil, onions, and garlic. Saute until soft.
- Add mushrooms and saute for 5-7 minutes, or until golden brown. Remove from heat and place into a medium size mixing bowl to cool, about 5-10 minutes.
- Place ground beef, salt, and dijon mustard to the mushrooms, and mix with a spatula until well combined.
- Divide evenly into 5 lightly packed balls. Using clean hands, gently flatten the balls into patties approximately ¾ inch thick and 4 inches in diameter.
- Add 1 tablespoon olive oil to the skillet and cook burgers over medium high heat for 5 minutes on each side, or until the internal temperature is 125 degrees (medium-rare) or 130 degrees (medium).
- Serve with desired toppings.
Sauteeing mushrooms before adding them to the ground meat enhances the flavor of the mushrooms, however, if you are short on time, it is not a necessary step.
If desired, use Buffalo meat instead of ground beef, and Crimini or white button mushrooms instead of portobello mushrooms.
Add your favorite fixings to these burgers, such as red onion, sauteed mushrooms, onions, mayonnaise, ketchup or salsa.
Disclaimer: Triad to Wellness attended a Mushroom Council cocktail reception.
Serving size: 1 hamburger Calories: 265 calories, Fat: 20 grams, Saturated fat: 7 grams, Carbohydrates: 3 grams, Sugar: 1 gram, Sodium: 255 milligrams, Fiber: 0 grams, Protein: 16 grams, Cholesterol: 65 milligrams
(1) A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2846864/
(2) Pharmacological effects of niacin on acute hyperlipemia. Current Medical Chemistry. http://www.ncbi.nlm.nih.gov/pubmed/27063258