Health-ified Hamburgers

It’s burger season and we’re grilling the latest trend–the blended burger. Our Blended Portobello Hamburger is thick and juicy, but a little bit leaner, a lot more sustainable, and much more flavorful than the traditional beef patty. Our recipe utilizes the miracle of the mushroom: its unique ability to mix with and enhance the taste of ground beef. The earthiness of mushrooms complements, rather than detracts, from the beef while providing important nutrients and health benefits. They also add moisture and texture, especially when we puree them to perfectly combine with the consistency of the beef. Our burgers are the next great step forward for meat patties; created for meat lovers who want to eat less meat and reduce the burger’s environmental impact without sacrificing any flavor. We love these “blended burgers” because it’s a full serving of vegetables in each grass-fed beefy bite. It’s a better-for-you, better-tasting, better-for-the-planet meaty meal. Our delicious Blended Portobello Burger may not be your basic beef burger, but it is one that every earth-conscious carnivore and omnivore can feel good about biting into!

Nutrient Booster: Portobello Mushrooms

Not only are portobello musrooms a great substitute for meat in recipes, but they are also a good source of phytochemicals that have cancer-preventing properties and other anti-aging effects. As this fungi grows, it absorbs nutrients from the ground which allows the mushroom to become nutrient-dense. And when consumed, these nutrients help to eliminate toxins from the body and scavenge free radicals that contribute to disease. The impressive amounts of antioxidants present in these mushrooms help to strengthen the body’s overall immune system. The portobello mushroom is exceptionally high in B vitamins. These vitamins are essential to maintain high energy levels, cognitive health, and helps support functions of the cardiovascular system. Portobello mushrooms also contain high levels of potassium, an important mineral that supports healthy blood pressure and fluid balance. Because they provide plant-based protein and many essential nutrients, there is no reason why portobellos shouldn’t have a permanent place on your plate.

Build A Burger Bar

Every summer BBQ needs a burger bar! Of course every burger must start with a juicy, meaty patty. Our Blended Portobello Hamburger is the perfect base to begin building your perfect burger. Ketchup and mustard may be your basic condiments, but sauces don’t have to be so boring. Why not spread our Hempy Guacamole, Black Bean Dip, or Cashew Pesto Dip on your bun? When it comes to the fixings, don’t settle with the standard fare, like lettuce and tomato. Top your sandwich with our Cilantro Cole Slaw or our Sorghum Pico de Gallo. If you prefer to add your patty atop a salad, our Spinach and Grilled Apricot Salad or our Kale, Fennel and Sorghum Salad make a perfect foundation for your protein. What’s a burger without fries? Our Baked Crusted Avocado Fries are a healthy alternative to French fries, and if you are looking for additional sides, our Tuscan White Beans with Pasta or our Potato, Beet and Lentil Salad pair deliciously. No matter how you build your burger, the best barbecues begins with the perfect patty.

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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