• Jennifer May Nutriitonist

10 Min Meal Idea: Field Mushroom Burger in a High Protein Grain-free Homemade Bun


The What

Field-mushroom, double-decker, Veggie-burger in a homemade, healthy, high fibre, high protein, grain-free, gluten-free bun.

All you need is 10 minutes, a few ingredients, a stove top, (grill not essential but is helpful) and a blender. Are you ready?

The How

Ingredients:

  • Half tin canellini beans

  • 1 organic egg

  • 1 tbsp flax meal

  • 1 tbsp almond meal (or quinoa flour if you prefer)

  • 2 large field mushrooms

  • Salt

  • Pepper

  • Olive oil

Garnish:

  • Some green leaves

  • Onion or tomato relish

  • Mustard

  • Goat's cheese (optional ingredient for extra protein and flavor but not essential)

Instructions:

  • First pan fry the mushrooms in just a small amount of oil. This lightly cooks them and reduces the water content.

  • While they are cooking, blend the egg, beans, flax and almond meal with a pinch of salt and pepper. I used a magic bullet which does this in less than 1 minute.

  • Flip your mushrooms to cook the other side - watch out for spitting as the juices hit the oil.

  • Now place your mushrooms under urge grill to toast and firm up. Meanwhile, rinse the pan and wipe clean, now spray or lightly coat entire surface with olive oil. Place over medium heat.

  • Spoon two large dollops of the mixture into the pan and allow to cook for 2 minutes. You should see it start to lift and firm, you can also test by trying to nudge or slide them around the pan.

  • When firm enough, flip your "buns". The other side should cook in 1-2 minutes also.

  • Place the first bun on the plate, stack tall with your mushrooms, greens, mustard, tomato relish, and cheese if you're using it.

  • Finish with another bun slice and don't forget to Instagram your work!

Note: this is one of the most delicious, and yet most messy, burgers you'll probably ever eat. Get the napkins ready!

The why

  • Legumes such as beans are a great source of heart healthy fibre and muscle building protein. Legumes also supply low GI carbohydrates for optimum energy.

  • Organic Eggs are a great source of protein, vitamin D, and healthy cholesterol, helping to improve hormonal balance.

  • Flaxmeal is full of good fats and works well as a binder for a fluffy bun that doesn't fall apart too easily

  • Almond meal is a great flour substitute with lots of healthy fats, protein, calcium and zinc. A much more nutritious option than wheat flour.

This meal is ready in minutes and sure to be a crowd pleaser.

Give it a go 💜

Until next time, stay deliciously healthy.

Jennifer May

Nutritionist


Sydney City Nutritionist

 

L4, 65 York St, Sydney, NSW 2000

reception@sydneycitynutritionist.com

1300 366 342