Blended Portobello Hamburger

5.26.17 / 2 comments

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Summer Dinner Favorites:

Dinner is made easy with our Blended Portobello Hamburger! This kid-friendly meal is packed full of nutrition and flavor, and it can be prepared in 25 minutes, which makes it perfect for a busy weeknight. We love how fabulous these burgers are–not only are they savory, juicy, and mouthwatering, but they are also filled with nutritious ingredients such as mushrooms and ground beef. Thanks to the flavorful combinations of garlic, Dijon mustard, and onion, this is one dinner that you don’t want to miss out on! To round out your meal, go ahead and pair these burgers with our Baked Tortilla Crusted Avocado Fries or Seasoned Rutabaga Fries to get that classic “burger and fry” combo. But however you choose to serve this recipe, it’s one that your family will instantly fall in love with!

 

A Note on Meat Selection:

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.

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Nutrient Booster: Mushrooms

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. In fact, 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. This is why portobello mushrooms are a great option for using in different recipes, including our hamburgers. You can learn more about this tasty fungus here. So, go ahead and give this recipe a shot–it’s one that is sure to please everyone at your dinner table!

Blended Portobello Hamburger
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Blended Portobello Hamburger

Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 5 hamburgers

Ingredients

  • 6 ounces or 2 large Portobello mushrooms*
  • 1 tbsp + 2 tsp olive oil
  • 1/4 cup onion, diced
  • 1 clove garlic, minced
  • 1 pound lean ground beef, grass-fed
  • 1 tbsp dijon mustard
  • 1/4 tsp sea salt

Toppings (not included in nutrient analysis):

  • 5 whole wheat or gluten-free buns
  • 5 tomato slices
  • 5 romaine or butter lettuce slices

Equipment

  • food processor
  • grill

Instructions

  1. Preheat grill to medium heat. Grease grill with 1 tablespoon olive oil using a paper towel or pastry brush.

  2. 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.

  3. In a medium size cooking skillet over medium-high heat, add 2 teaspoons olive oil, onions, and garlic. Sauté until soft.

  4. 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.

  5. Mix in ground beef, Dijon mustard, and salt to the mushroom mixture, and combine with a spatula.

  6. 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.

  7. 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.

Recipe Notes

*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.

Nutrient Analysis:
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.
(1) Abbott A, Daley C, Doyle P et al. A review of fatty acid profiles and antioxidant content 
in grass-fed and grain-fed beef. Nutrition Journal. 2010; 9: 10. 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2846864/#sthash.pHCV4I77.dpuf

(2) Abia R, Bermudez B, Ia Paz SM, et al. Pharmacological Effects of Niacin on Acute 
Hyperlipemia. Current Medical Chemistry. 2016;23(25):2826-2835.
https://www.ncbi.nlm.nih.gov/pubmed/27063258#sthash.pHCV4I77.dpuf

 

2 Responses to Blended Portobello Hamburger


  1. Pingback: The Best Healthy Summer Grilling Recipes | Home Cooked Happy

  2. Pingback: 15 Easy and Nutritious Grilling Recipes For Summer – Greg's Green Workout Website

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