For a HIGH-PROTEIN, DELICIOUS & HEALTHY meat alternative try these easy and tasty tempeh mushroom burgers! Made with foods high in the longevity compound, ergothioneine, these flavorful vegan burgers promote longevity! Plus, they're gluten-free and oil-free.
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I'm on a mission to make the most healthful foods taste scrumptious so you can incorporate them into your weekly meal plan and get their health benefits regularly. And so, I created what might be life-extending plant-based burgers! This recipe is very versatile and freezer-friendly. Plus, the ingredients are easily adaptable so you can use what you already have at home.
Tempeh and mushrooms are high in the longevity vitamin, ergothioneine, and these burgers make it easy to incorporate them into your diet. Plus, they're protein-packed, freezer-friendly, and easy to make. No saucepan is required!
This Tempeh Mushroom Burger recipe was inspired by my Plant-Based Tempeh Sandwich and high-protein Tempeh Mushroom Bowl. For the best methods for cooking tempeh, visit my How to Cook Tempeh blog post.
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👩🏼🌾 Ingredients
- Tempeh
- Mushrooms
- Flaxseed meal
- Spinach
- Oat flour
- Garlic and onion powder
- Spices
- Maple syrup
- Whole grain or Dijon mustard
- Tamari, soy sauce, or coconut aminos
- Red wine vinegar
- Sriracha
- Tomato paste
See the recipe card for quantities.
🍄🟫 Substitutions
- Mushrooms - oyster, cremini, white button, dried porcini, and shiitake will all work in this recipe
- Spinach - use baby spinach or kale
- Beans - black, kidney, pinto, or white beans are good choices
- Flour - use oat, all-purpose, whole-wheat pasty, or gluten-free all-purpose flour
- Mustard - use whole grain mustard or Dijon
- Dried herbs - marjoram, oregano, thyme, basil, or herbs you have on hand are all suitable
- Spices - use smoked paprika, chili powder, chipotle powder, paprika, or preferred seasonings
- Vinegar - use red wine vinegar, apple cider vinegar, or preferred vinegar
For more healthy burger recipes, visit my Vegan Burger Recipes page.
📖 How to Make Tempeh Mushroom Burgers
For the full recipe with quantities, scroll down to the bottom of the post. This is an overview.
Step 1. Optional to remove the bitterness: Simmer the tempeh in water to cover by about 2 inches high, over low heat for 5 minutes. Drain and set aside to cool.
Step 2. Remove or trim the stems if using button mushrooms. Clean the mushrooms using a damp towel or paper towels.
Step 3. Break the mushrooms into bite-size pieces and transfer them to the canister of a food processor with the spinach.
Step 4. Pulse until minced and fully incorporated. Use a spatula to push the mix as needed to the mushrooms chop evenly. Transfer the mushroom and spinach mixture to a large bowl.
Step 3. Break the tempeh into about 2-inch chunks and transfer to the food processor. Pulse until crumbled. Transfer the crumbles to the bowl with the mushrooms.
Step 4. Place the beans in the food processor and pulse to roughly chop them. Transfer them to the bowl with the mushrooms and tempeh.
Step 3. Add the flaxseed meal, tomato paste, tamari, vinegar, mustard, sriracha, maple syrup, flour, marjoram, smoked paprika, garlic powder, onion powder, and chili powder to the bowl. Use your hands to incorporate the ingredients.
Step 4. Shape the batter into palm-sized patties and place them onto a parchment-lined baking sheet. Bake them for 15 minutes before flipping over. Bake for about 5 minutes more or until lightly crispy on the outside.
I enjoy serving these with my Vegan Tahini Yogurt Sauce on this site.
✔️ Expert Tips
- Do not wash the food processor in between. The mushrooms, tempeh, and black beans can be pulsed in the same unwashed processor. Clean it at the end.
- Make ahead: Place the burger batter in the fridge in an airtight container. You can even leave the batter overnight!
- Storage: Refrigerate in an airtight container for up to 7 days. Or freeze in a freezer-safe container for up to 3 months.
- Reheat in the oven at 360ºF, or in the microwave until warmed through.
🙋🏽♀️ Recipe FAQs
Mushrooms are high in the amino acid, ergothioneine, which is found in high concentrations in mushrooms and fermented foods. Shiitake, oyster, and porcini mushrooms are the best mushroom sources. Cremini or white button mushrooms are a good budget-friendly source. Mushroom consumption is associated with reduced breast cancer risk, lower risk of premature death, and improved immune function.
Tempeh is a healthy whole soy food. Even more so than tofu! It is fermented with fungi, making it high in the longevity amino acid, Ergothioneine. The compound most associated with the lowest risk of disease and death is ergothioneine. It is a cell protector. Low blood levels of ergothioneine are correlated with increased fragility, cardiovascular disease, dementia, and Parkinson's disease. It has been coined the 'longevity vitamin' and is only made by fungi. Tempeh is packed with this amino acid.
No. Ground flaxseed added to baked goods has been shown to keep lignan stability up to at least 350°F (177°C). Cooking destroys the naturally occurring cyanide-forming compounds, so it may be preferred to raw flax seeds. Consuming raw ground flaxseeds is safe, and beneficial, for up to 1 tablespoon daily.
🍽️ Related Recipes
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Tempeh Mushroom Burgers
Ingredients
- 8 ounces tempeh
- 8 ounces mushrooms white button, cremini, oyster, or shiitake
- 2 cups baby spinach or kale
- 1 (15-ounce) can black beans drained and rinsed (or 1 ½ cups cooked beans)
- 3 tablespoons flaxseed meal
- 1 tablespoon tomato paste
- 1 tablespoon tamari or soy sauce, or coconut aminos
- 1 tablespoon red wine vinegar or white wine or apple cider vinegar
- 1 ½ teaspoons whole grain mustard or Dijon mustard
- 1 teaspoon sriracha optional
- ½ teaspoon maple syrup
- ⅓ cup oat flour or all-purpose, or whole-wheat pastry
- 1 teaspoon dried marjoram or dried herbs
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon chili powder
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Instructions
- Optional to remove the bitterness: Simmer the tempeh in water to cover by about 2 inches high, over low heat for 5 minutes. Drain and set aside to cool.
- Preheat the oven to 375ºF.
- For the mushrooms: Remove or trim the stems if using button mushrooms. Clean the mushrooms using a damp towel or paper towels. Break the mushrooms into bite-size pieces and transfer them to the canister of a food processor with the spinach. Pulse until minced and fully incorporated. Use a spatula to mix as needed so the mushrooms chop evenly. Transfer the mushroom and spinach mixture to a large bowl.
- For the tempeh: Break the tempeh into about 2-inch chunks and transfer to the food processor. Pulse until crumbled. Transfer the crumbles to the bowl with the mushrooms.
- For the beans: Place the beans in the food processor and pulse to roughly chop them. Transfer them to the bowl with the mushrooms and tempeh.
- Add the flaxseed meal, tomato paste, tamari, vinegar, mustard, sriracha, maple syrup, flour, marjoram, smoked paprika, garlic powder, onion powder, and chili powder to the bowl. Use your hands to incorporate the ingredients.
- Form the patties: Shape the batter into palm-sized burgers and place them onto a parchment-lined baking sheet. (Makes about 9 patties.)
- Bake them for 15 minutes before flipping over. Bake for about 5 minutes more, or until lightly crispy on the outside.
Notes
-
- Do not wash the food processor in between. The mushrooms, tempeh, and black beans can be pulsed in the same unwashed processor. Clean it at the end.
- Make ahead: Place the burger batter in the fridge in an airtight container. You can even leave the batter overnight!
- Storage: Refrigerate in an airtight container for up to 7 days. Or freeze in a freezer-safe container for up to 3 months.
- Reheat in the oven at 360ºF, or in the microwave until warmed through.
Nutrition
This information is provided as a courtesy and is only an estimate. Nutritional values may vary depending on factors such as product types and brands used.
Jacinta says
Hi should i prepare the tempeh the way you do in your other video before using it, first time trying tempeh.
Nisha Melvani, RDN says
Hi. You can follow the directions in the recipe card here https://cookingforpeanuts.com/tempeh-mushroom-burgers/#recipe Start by simmering.