Vegan Delicacy

Vegan Walnut Mushroom Burger

4.333335
Average: 4.3 (6 votes)
(6 votes)
Vegan Walnut Mushroom Burger

Vegan Walnut Mushroom Burger - Solid burger that leaves nothing to be desired! Photo: Iris Lange-Fricke

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Health Score:
9,0 / 10
Difficulty:
moderate
Difficulty
Preparation:
55 min.
Preparation
Calories:
671
calories
Calories

Healthy, because

Even smarter

Nutritional values

Mushrooms are rich in B vitamins, while walnuts contain unsaturated omega-3 fatty acids, which support cardiovascular health.

Dried porcini mushrooms add even more flavor to the burger patty - simply chop them up and add to the mixture.

1 serving contains
(Percentage of daily recommendation)
Calorie671 kcal(32 %)
Protein26 g(27 %)
Fat31 g(27 %)
Carbohydrates72 g(48 %)
Sugar added0.8 g(3 %)
Roughage14 g(47 %)
Vitamin A0.1 mg(13 %)
Vitamin D2.4 μg(12 %)
Vitamin E10 mg(83 %)
Vitamin K82.8 μg(138 %)
Vitamin B₁0.8 mg(80 %)
Vitamin B₂0.8 mg(73 %)
Niacin14.9 mg(124 %)
Vitamin B₆0.6 mg(43 %)
Folate212 μg(71 %)
Pantothenic acid4.1 mg(68 %)
Biotin51.1 μg(114 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C26 mg(27 %)
Potassium1,335 mg(33 %)
Calcium93 mg(9 %)
Magnesium206 mg(69 %)
Iron8.7 mg(58 %)
Iodine29 μg(15 %)
Zinc5.3 mg(66 %)
Saturated fatty acids4.5 g
Uric acid224 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
½ cup Walnut
18 ounces button Mushroom
2 shallots
1 garlic
2 tablespoons olive oil
2 tablespoons Chickpea flour
6 ounces tender Oats
1 handful parsley
salt
peppers
1 handful lamb's lettuce (or arugula)
1 Pear
1 Red onion
1 teaspoon Maple syrup
1 tomato
3 tablespoons Cashews (cashew butter)
Nutmeg
1 tablespoon lemon juice
4 vegan Hamburger bun (e.g. with crunchy oatmeal topping)
How healthy are the main ingredients?
OatsCashewWalnutolive oilparsleyshallot
Preparation

Kitchen utensils

1 Knife, 1 Cutting board, 1 Skillet, 1 Blender, 1 Bowl, 1 Pot

Preparation steps

1.

Finely chop the walnuts. Clean and finely chop the mushrooms. Peel shallots and garlic and also chop finely. Heat 1 tablespoon of olive oil in a pan and sauté the mushrooms, shallots and garlic in it, then remove from the heat.

2.

Mix chickpea flour with 4 tablespoons of water. Crush the oat flakes in a blender, wash the parsley, shake dry and chop. Add everything together to the mushroom mixture. Knead all components together. If necessary, add a little more chickpea flour, season with salt and pepper. Shape into 4 burger patties. Heat 1 tablespoon of olive oil in a pan and fry the burgers on both sides until brown.

3.

Wash lettuce, shake dry, and put aside. Wash pear, remove seeds and cut into fine slices. Peel the onion and cut into rings. Heat maple syrup in a pot and caramelize pear and onion rings in it, then put aside.

4.

Wash and slice the tomato. Mix cashewmus (cashew butter) with nutmeg and lemon juice, add some water depending on the consistency, and mix well.

5.

Cut open burger buns and roast the inner surface briefly in a hot pan without fat. Depending on your preference, arrange all the components on the underside of the burger and place the lid on top.