If you're craving meat but want to stick with your whole food plant-based diet, try these Black Bean Mushroom burgers.
I know that mushrooms add a “beefy” flavor and I also had seen an episode of America’s Test Kitchen that talked about this quality called "umami" in other foods. If you find that giving up meat is tough then these flavors might help you make the transition.
Also, I recently answered a reader's question about craving meat that you can read in this article: Reader Questions: Craving Meat and Hungry All the Time?
I created these black bean mushroom burgers to have some "beefy" umami-tasting substitutions - mushrooms, soy sauce, red wine, and sun-dried tomatoes.
Plant-Based Mushroom Burger Recipe
Soak the sun-dried tomatoes in hot water for about 10 minutes. Once they are plump, drain and set aside.
In a large skillet, saute the onions in water or vegetable broth until golden. Follow by adding in the mushrooms, garlic, and cumin. You want to cook the mushrooms until they start to juice then add in the soy sauce and red wine. If you'd prefer not using wine, try replacing with vegetable broth.
Set this aside to cool. The toasted bread should be torn into pieces and crumbled in a food processor then placed aside in a bowl. Add the mushroom mix, sun-dried tomatoes, and black beans to the food processor and pulse to just combine. You want to leave some chunky bits, so be sure not to over-process.
Add this black bean and mushroom burger mix into the bread crumbs and make into 4 patties.
Add to a parchment-lined baking sheet and bake about 5 minutes until brown, then flip and repeat.
Plant-Based Mushroom Burger Toppings
One of the best things about a burger is that they are very satisfying and they're good for crowds. If you have a large family with picky eaters, burgers allow them to pick and choose toppings they love.
Have a look at these black bean inspired recipes:
- Black Bean Tacos with avocado Cream
- Black Bean Soup with Sweet Potatoes
- Black Bean, Beet Burger
- Black Bean Brownies
Burgers are customizable and a great canvas to layer tons of flavors. You literally have so many options to build flavor. You can keep it simple like onion, lettuce and pickles. Make your own homemade pickles for burgers and wraps and it's all the more delicious.
But on the other hand, you can kick your burger up several notches by adding fresh pico de gallo, avocado and maybe some grilled peppers for a southwestern black bean mushroom burger. You could even freshen it up with my Mango Salsa and serve it with a side of chips.
Add kimchi, sesame seeds, bean sprouts and vegan wasabi mayo for an Asian style burger.
Pair this mushroom black bean burger with some Thick-Cut Seasoned Fries with Chipotle Sauce or a side of Broccoli Waldorf Salad.
I'd love to hear your feedback in the comments below for this Black Bean Mushroom Burger ! If you have a photo, post it on my Facebook page, tag me using the hashtag #plantbasedcooking
Originally post Dec 11, 2011.
| Prep Time | 25 minutes |
| Cook Time | 10 minutes |
Servings
Serving Size |
people
1 patty |
- 1/4 cup water
- 1 cup copped onions
- 8 oz mushrooms roughly chopped
- 1/2 cup red wine
- 1/3 cup tamari low-sodium
- 7-8 sun-dried tomatoes (non oil-packed ) or enough for about about 1/4 cup
- 1 clove garlic minced
- 1/2 tsp cumin
- 3 slices whole grain bread lightly toasted
- 1 15-ounce can black beans (no salt) rinsed and drained (or 1 1/2 cups homemade)
- sea salt and pepper to taste
- 4 whole grain buns
Ingredients
|
- Preheat over to 375 degrees.
- Soak sun-dried tomatoes in about 1/2 cup hot water for 10 minutes. Drain. In the meantime, heat the 1/4 cup water over medium-high heat in a large skillet. Add onion and cook until golden, about 3 to 4 minutes. Stir in mushrooms, garlic, cumin and cook until mushrooms have released their juices, about 4 to 6 minutes. Add red wine and soy sauce and cook to reduce in half. Remove from heat and set aside to cool slightly.
- Tear toasted bread into pieces and place in food processor. Process until broken down into crumbs. Pour the crumbs into a medium bowl. Add the mushroom mixture and beans to the food processor along with the sun dried tomatoes; pulse until combined, but not smooth. Leave some chunky bits. Scoop mixture into the bowl with the bread crumbs; season with salt and pepper.
- Mix ingredients together and divide into 4 equal portions. With dampened hands, shape each portion into four thick patties. Place burgers on a parchment-lined baking sheet and brown burgers on one side, about 10 minutes. Flip to brown on the other side for another 10, watching to make sure they don't over cook.
- Enjoy with all of the burger fixins’.
Label is for burger patty only
Hi I am new in this I need to change my diet into eating healthier
Hey there, I’m so glad you want to jump on board eating a plant-based diet! Be sure to check out my “Start Here” page as you’ll find helpful articles. Does it seem a bit overwhelming? Let me know your biggest challenge and I’ll try to steer you in the right direction. Oh, and if you feel like it, you can join my email newsletter list. I’ll send you a couple of recipes and an article about once a week. All the best.
Hi there,
What can I use instead of red wine? (Not alcohol)
And the sundried tomatoes, are they the ones you use from a jar?
Many thanks,
Isabelle
You could use vegetable broth for the wine or mix with some grape juice. I think all grape juice would be too sweet. For the sun-dried tomatoes, they are the ones not from the jar, but the ones usually in a package. These need to be soaked first. If you are allowed or a bit of oil you can use the jarred ones and rinse them under hot water first. They won’t need any soaking.
Thank you so much. I absolutely love this recipe. I have tried other black bean burger recipes however they are always a little dry. This is moist and very tasty.
Thanks, Suzanne, I’m so glad you enjoyed it!
Looking at the nutrition label this is quite high in sodium – what can I do to lessen the impact and still keep the great taste? Dealing with high blood pressure I need to keep the sodium down. Thanks.
Hi Anna, thanks for bringing that to my attention. It did have a lot, due, most likely to the soy sauce. I updated the recipe to use low sodium tamari which helps. It’s down to around 500 instead of over 1000. It’s still relatively high so you could substitute the soy sauce with a little balsamic vinegar or more red wine. Bragg’s liquid aminos are also high in sodium so I wouldn’t recommend that. These burgers are very forgiving so leaving it out shouldn’t affect the end product much.
Wow this sounds like such a delicious recipe. I’m trying to have a more plant based diet, so discovering your blog will definitley be helpful! xo
That sounds great! I hope you enjoy it.