TRY Mushrooms as Meat Made with beans and mushrooms, these meat-free burgers are hearty enough for carnivores. BY DINA DELEASA-GONSAR
Blending mushrooms with meat or using them as a substitute is not only healthier for you but for the planet as well. These patties are made up of black beans and hearty portobello mushrooms; caramelized onions elevate the flavor. Everyone in my family was surprised by how much they loved them. Serve on a pretzel or brioche bun with avocado, thinly sliced radish, arugula and a slice of heirloom tomato, plus your favorite condiments.
Caramelized Onion and Portobello Mushroom Burgers
HOW TO CARAMELIZE ONIONS
MAKES 6 PATTIES
1 (15-ounce) can black beans, drained and rinsed 2 cups portobello mushrooms; gills and stem removed, roughly chopped 2 tablespoons garlic, minced 2 tablespoons Worcestershire sauce
2 tablespoons water ½ lemon, juiced 1 tablespoon chia seeds 1 teaspoon onion powder ½ teaspoon black pepper ½ teaspoon kosher salt 1 teaspoon harissa
DIRECTIONS 1. In a food processor, add black beans, mushrooms, garlic, Worcestershire sauce, water, lemon juice, chia seeds, onion powder, black pepper, salt and harissa. Pulse until mixture is a thick paste; chunks are OK. 2. In a large bowl, beat eggs; add mushroom and bean mixture. Then add breadcrumbs, cheese and caramelized onions. Mix well. 3. In a large frying pan, heat olive oil over medium heat. Once oil starts to simmer, 1–2 minutes, use dampened hands (the mixture will stick to you if you don’t) and scoop a ½ cup of the mixture into the palm of your hand. Gently shape into a burger,
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SUMMER 2018 | OPTIMUM WELLNESS
2 eggs 1 cup panko breadcrumbs ¾ cup Parmesan cheese, grated ½ cup caramelized onions (see box below) 1 tablespoon olive oil
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all the while pressing together. The mixture should hold a burger shape. If it doesn’t, add a tablespoon more of breadcrumbs. 4. Place in frying pan, and cook 3–5 minutes per side, or until they’re golden brown and a crust has formed on each side. PER BAR: 267 CAL; 16G PROTEIN; 12G FAT; 25G CARB (3G SUGARS); 471MG SODIUM; 8G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM
Dina Deleasa-Gonsar loves to create recipes and, in particular, experiment with ingredients. See more of her creations at dishitgirl.com.
Thin-slice 1–2 onions. Coat the bottom of a frying pan with 2 tablespoons butter, or a mixture of olive oil and butter (about 1 teaspoon per onion). Heat pan on medium-high heat, until butter is melted. Add onions, and stir to coat with the butter. Spread onions evenly over the pan, and let cook, stirring occasionally. After about 10 minutes, sprinkle onions with about ½ teaspoon sugar and a bit of salt. This process could take 30–45 minutes—low and slow is the key.
AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR; PROP STYLING: NICOLE DOMINIC
PORTOBELLOS ARE A GOOD SOURCE OF PROTEIN, THIAMIN, VITAMIN B6, MAGNESIUM, ZINC AND MANGANESE.