Tempeh Mushroom Burgers
HIGH-PROTEIN, HEALTHY, EASY, tempeh mushroom burger recipe! Made with foods high in the longevity vitamin. Freezer-friendly, gluten-free.
Servings: 4 servings
Calories: 181kcal
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
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
Calories: 181kcal | Carbohydrates: 20g | Protein: 16g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.4g | Sodium: 101mg | Potassium: 576mg | Fiber: 6g | Sugar: 2g | Vitamin A: 1793IU | Vitamin C: 7mg | Calcium: 91mg | Iron: 3mg
