Vegan Walnut Mushroom Burger
Vegan Walnut Mushroom Burger - Solid burger that leaves nothing to be desired! Photo: Iris Lange-Fricke
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.
(Percentage of daily recommendation)
| Calorie | 671 cal. | (32 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 72 g | (48 %) | ||
| Sugar added | 0.8 g | (3 %) | ||
| Roughage | 14 g | (47 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.4 μg | (12 %) | ||
| Vitamin E | 10 mg | (83 %) | ||
| Vitamin K | 82.8 μg | (138 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 14.9 mg | (124 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 212 μg | (71 %) | ||
| Pantothenic acid | 4.1 mg | (68 %) | ||
| Biotin | 51.1 μg | (114 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 26 mg | (27 %) | ||
| Potassium | 1,335 mg | (33 %) | ||
| Calcium | 93 mg | (9 %) | ||
| Magnesium | 206 mg | (69 %) | ||
| Iron | 8.7 mg | (58 %) | ||
| Iodine | 29 μg | (15 %) | ||
| Zinc | 5.3 mg | (66 %) | ||
| Saturated fatty acids | 4.5 g | |||
| Uric acid | 224 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- ½ cup Walnut
- 18 ozs button Mushroom
- 2 shallots
- 1 garlic clove
- 2 Tbsps olive oil
- 2 Tbsps Chickpea flour
- 6 ozs tender Oats
- 1 handful parsley
- salt
- peppers
- 1 handful lamb's lettuce (or arugula)
- 1 Pear
- 1 Red onion
- 1 tsp Maple syrup
- 1 Tomato
- 3 Tbsps Cashews (cashew butter)
- Nutmeg
- 1 Tbsp lemon juice
- 4 vegan Hamburger bun (e.g. with crunchy oatmeal topping)
Kitchen utensils
Preparation steps
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.
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.
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.
Wash and slice the tomato. Mix cashewmus (cashew butter) with nutmeg and lemon juice, add some water depending on the consistency, and mix well.
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.
