Low-Carb Mushroom and Bean Burgers Recipe

Name: Low-Carb Mushroom and Bean Burgers
Prep time: 20 min
Cook time: 50 min
Total time: 50 min
Yield: 4-6
Cuisine: European
Ingredients: 15ml odourless coconut oil or avocado oil; 1 small red onion, finely diced; 1 clove garlic crushed; 250g white button mushrooms, finely diced; 5ml miso paste; 1 can black beans, drained and rinsed; 45g fresh parsley, chopped; Salt and pepper; 2ml cayenne pepper; 60g Parmesan cheese*, finely grated (or vegan cheese); 1 cup – 1 ½ cups mashed potato, cooked and mashed; 1 cup Panko crumbs or rye bread crumbs; 2 eggs; odourless coconut oil or avocado oil, for shallow frying; To serve:; Steamed spinach, lemon zest; Roasted vine tomatoes in balsamic vinegar; Avocado wedges, grilled; Red tomato-based chutney; A few rocket leaves

written by Claire Badenhorst September 11, 2018

Low-Carb Mushroom and Bean Burgers

Serves: 4-6 Prep Time: 20 Minutes Cooking Time: 50 Minutes 50 Minutes

Nutrition facts: 200 calories 20 grams fat

Rating: 5.0/5

( 1 voted )

Ingredients

15ml odourless coconut oil or avocado oil
1 small red onion, finely diced
1 clove garlic crushed
250g white button mushrooms, finely diced
5ml miso paste
1 can black beans, drained and rinsed
45g fresh parsley, chopped
Salt and pepper
2ml cayenne pepper
60g Parmesan cheese*, finely grated (or vegan cheese)
1 cup – 1 ½ cups mashed potato, cooked and mashed
1 cup Panko crumbs or rye bread crumbs
2 eggs
odourless coconut oil or avocado oil, for shallow frying
To serve:
Steamed spinach, lemon zest
Roasted vine tomatoes in balsamic vinegar
Avocado wedges, grilled
Red tomato-based chutney
A few rocket leaves

Instructions

Heat the oil in a pan and gently fry the onion and garlic for 5 minutes.
Place the mushrooms in a food processor and blitz until fine.
Add the mushrooms to the onions and fry for 3 minutes.
Mash the beans with a fork or blitz in a food processor.
Transfer the mushroom mixture to a mixing bowl and stir in the miso paste, mashed beans, parsley, salt and pepper, cayenne pepper, Parmesan cheese, mashed potatoes, bread crumbs and eggs. Mix well together and shape the mixture into patties and place in the fridge for 30 minutes to firm up.
Heat some coconut oil or avocado oil in a shallow pan and pan fry the patties for 3-4 minutes per side. Alternatively, arrange the patties on a greased baking sheet and bake at 180°C for 15 – 20 minutes.
Serve for breakfast or brunch with wilted spinach, balsamic roasted vine tomatoes, avocado wedges, chutney and a few rocket leaves if desired.

*Recipe supplied by the South African Mushroom Farmers' Association.

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Claire Badenhorst

As the food and decor editor of Woman&Home, Claire enjoys nothing more than eating great food in beautiful locations. In a perfect world, she would travel for a living and have a Lord of the Rings marathon every weekend.