Pulled Mushroom Burger
Pulled Mushroom Burger - Vegan, healthy fast food for all | Photo: Alina Wohldorf
Healthy, because
Even smarter
Nutritional values
The main component of the Pulled Mushroom Burger, the oyster mushrooms (also known as oyster side mushrooms), are little surprise packages: they are extremely low in calories but contain tons of fiber, which aids digestion, B vitamins such as biotin, which is involved in many metabolic products, and folic acid, which is not to be underestimated for cell division and new cell formation.
Farmer's markets usually offer a wide selection of mushrooms if you can't find them in your supermarket. If you don't like mushrooms, you can of course switch to alternatives like chicken or other meat alternatives and simply modify the Pulled Mushroom Burger recipe.
(Percentage of daily recommendation)
| Calorie | 400 cal. | (19 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 18.1 g | (60 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 5.1 mg | (43 %) | ||
| Vitamin K | 128.5 μg | (214 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 25 mg | (208 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 173 μg | (58 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 41.2 μg | (92 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 43 mg | (45 %) | ||
| Potassium | 1,228 mg | (31 %) | ||
| Calcium | 134 mg | (13 %) | ||
| Magnesium | 115 mg | (38 %) | ||
| Iron | 5.5 mg | (37 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 173 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 14 ozs Oyster mushrooms
- 2 garlic cloves
- 4 Tbsps olive oil
- 1 generous pinch Red pepper flakes
- 2 Tbsps soy sauce
- 1 Tbsp Tomato paste
- 1 tsp Maple syrup
- 1 pinch smoked salt
- 2 handfuls Arugula
- 5 ozs Cherry tomatoes
- 1 red onion
- 1 ¾ ozs Soy yogurt
- ½ tsp Miso paste
- salt
- peppers
- 2 Whole wheat buns
Preparation steps
Clean mushrooms, pluck them into small pieces with a fork. Peel and chop garlic. Mix garlic with 3 tbsp. oil, chili flakes, soy sauce, tomato paste and maple syrup. Marinate mushrooms with it and let stand for about 10 minutes.
Wash arugula and shake dry. Wash and halve the tomatoes. Peel and halve the onion and cut into strips. Mix soy yogurt with miso paste and season with salt and pepper.
Heat a pan with 1 tablespoon oil, sauté onions with tomatoes for 5 minutes over medium heat. Remove from the pan and set aside.
Remove mushrooms from marinade, in the same pan fry mushrooms on all sides, for 7 minutes over medium heat, until golden brown. Then drizzle with marinade, boil down for 3 minutes, and season mushrooms with salt and pepper.
Slice the rolls open, spread the cut surface with soy dip, arrange arugula, mushrooms and tomatoes on top and close with the lid
