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Veggie Plant-Based Burgers

One of the first videos I EVER shot was a behind the scenes look at where mushrooms are grown. While it wasn’t my BEST on-camera performance, it was one the coolest experiences I have ever had. Here is the full video at TOJO Mushroom Farm in Kennet Square, PA.
The visit inspired this recipe, using mushrooms as well as some other veggies. If you don’t like mushrooms, you can swap in another veggie like zucchini, kale, peas, or a legume – lentils or beans!
 
The best part about this recipe that you can use almost any veggies you have on hand! Just swap them in!
 
✔️ Whether you eat a plant-based diet or not, there are so many benefits to these burgers! Here are a few …
  1. It is a yummy, convenient way to eat more veggies.
  2. Fiber! The average adult does NOT get the recommended amount of fiber, known for bowel regularity, lowering cholesterol, and satiety.
  3. Beets! Rich in antioxidants, minerals, and vitamins, beets can improve athletic performance, brain activity, and lower some cancer risks.
  4. Walnuts and pasture egg yolks are rich in omega-3 fatty acids. A fat that can lower inflation, improve healing, decrease symptoms of mental health, help joint pain and arthritis, among so many other benefits!
  5. They freeze really well! I like to make a double batch and freeze remaining burgers with parchment between each burger so they don’t stick together!
  6. Plant-rich or sword diets are the mainstay for treatment of cardiovascular disease and diabetes.
  7. Mushrooms are the only plant that is a source of vitamin D, a vitamin many people are deficient in.

Ingredients:

  • 2 cups walnuts (toast for about 10 minutes to boost the flavor)
  • 1 cup sweet potato, baked (about 1 small potato)
  • 1 cup Portobello mushrooms, quartered
  • 1 cup sweet onion, diced small
  • 1 cup cooked beets (this will give the burger a red color!) – use pickled beets if you have those on hand in your pantry
  • 1/4 cup oats or flour of choice
  • 1 pasture-raised egg
  • 3 cloves garlic, minced
  • ¼ cup olive oil or avocado oil
  • 2 tsp paprika
  • ½ tsp cumin
  • ¼ tsp chipotle powder (optional)
  • 1/8 tsp pink salt

Instructions:

  • Preheat oven to 350F.
  • Put walnuts in food processor and pulse until in a fine meal.
  • Put the nut mixture into a large bowl.
  • Next, in the food processor, process mushrooms, potato, beets, onions, garlic, spices.
  • Pulse until fine and add to the bowl with the nut mixture.
  • Add oats to food processor and process until fine.
  • Add to the bowl and mix thoroughly.
  • Beat the egg in a small bowl and mix in with the other ingredients.
  • Use 1 tsp of the olive oil to rub on your hands (to prevent sticking when you form the patties) and add the rest into the mixture. Mix thoroughly.
  • Using your hands, form 12, tight, evenly-sized patties.
  • Lay the patties onto a parchment lined baking sheet.
  • Brush the patties with olive oil and bake for 12 minutes.
  • Turn the patties over and continue baking for another 10 -12 minutes.
  • Remove from the oven and serve with a grainy mustard and in wrap or bun of your choice.

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