Health-ified Hamburgers

How do you boost the nutritional value 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. The flavorful combinations of garlic, Dijon mustard, and onion enhance the mushroom and ground beef mixture, creating a savory and mouth-watering dinner. Perfect for a busy weeknight, these burgers can be prepared in 25 minutes. Feel good about serving our Portobello Burgers to your family, knowing they are filled with so many health benefits and will lead to happy bodies!

Nutrient Booster: Portobello Mushrooms

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!

Perfect Pairs

For a complete and perfect BBQ meal, serve our Spinach and Grilled Apricot Salad or our Potato Beet and Lentil Salad alongside your burger. A healthy meal and a happy family!

 

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

 

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