How do you boost the nutritional value and flavor of the traditional hamburger? Try our Blended Portobello Hamburger! This kid-friendly meal is packed full of healthy ingredients, making it an ideal choice when the family requests more burgers on the barbecue. Blending mushrooms into traditional “meat-only” dishes adds flavor and nutrition. Try it with these burgers or meatballs, meatloaf, tacos, soups and more! Mushrooms are low in calories, fat and cholesterol but high in antioxidants and flavor. Mushrooms are also an extremely sustainable crop and are cost-effective, too!
Along with grass-fed beef, these hamburgers are made with portobello mushrooms for an added boost of nutrition. Mushrooms are filled with B vitamins that are essential to the nervous system. They also contain high levels of potassium, an important mineral that supports healthy blood pressure and fluid balance. Mushrooms, like portobello, are high in antioxidants which protect the body’s cells from damage that might lead to chronic diseases and help to strengthen the immune system. Plus, these mushrooms combine perfectly into our burgers as a flavor and nutrient booster!
Preheat grill to medium heat. Grease grill with 1 tablespoon olive oil using a paper towel or pastry brush.
Place the mushrooms on a cutting board, and carefully remove mushroom stems with a paring 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. Sauté until soft.
Add mushrooms and sauté for 5 minutes, or until golden brown. Remove from heat and place into a medium size mixing bowl to cool, about 5 minutes.
Mix in ground beef, Dijon mustard, and salt to the mushroom mixture, and combine with a spatula.
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.
Place burgers on a preheated grill and cook burgers over medium heat for approximately 5 minutes on each side, or until the internal temperature is 160°f or desired doneness. Serve with desired toppings.
*Sautéing 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.
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
Disclaimer: Triad to Wellness attended a Mushroom Council cocktail reception.