Posted on by Paula Gallagher
It finally feels like spring, which means barbecue season is upon us. Instead of throwing steaks, burgers and wings on your grill, try a portobello mushroom instead. Portobellos are big mushrooms that have a meaty quality, which makes them a great substitute for a beef patty. These vegan burgers are a great way to introduce a meatless dish to someone who loves their beef, but wants a healthier and more vegetarian lifestyle.
In addition to being delicious, mushrooms are highly nutritious fungi that offer health-promoting nutrients and potent, free radical-fighting antioxidants. Studies have shown that eating mushrooms daily offers increased immunity and cancer protective properties. In addition to their disease-fighting abilities, mushrooms are an excellent source of many essential nutrients, including dietary fiber, riboflavin, niacin, and even vitamin D.
Portobello Mushroom Burger
• 6 medium or large portobello mushrooms
• 2 1/2 tablespoons balsamic vinegar
• 1 1/2 teaspoons pure maple syrup
• 1 1/2 teaspoons vegan Worcestershire sauce
• 1 teaspoon garlic powder
• 1/2 teaspoon onion powder
• Sea salt and freshly ground black pepper to taste (optional)
Preheat a grill to high or medium-high.
Using a damp towel or paper towel, wipe the mushroom caps to gently clean. Use a spoon to scrape the gills from the underside of the mushrooms. Discard the scrapings.
In a large bowl, combine the vinegar, maple syrup, Worcestershire sauce, garlic powder and onion powder, whisking well. Add the mushroom caps and gently turn in the marinade to coat evenly.
Place the mushrooms (scraped side up) on the grill and sprinkle on a pinch of salt and pepper, if using. Grill for 5 to 7 minutes on the first side, until grill marks have formed and the mushrooms have softened slightly. Flip, and cook for another 3 to 4 minutes, until the caps are cooked through.
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Nutrition Information: Per serving (1/3 of recipe without bun): Calories: 59; Protein: 4 g; Carbohydrate: 11 g; Sugar: 7 g; Total Fat: 1 g; Calories from Fat: 9%; Fiber: 3 g; Sodium: 45 mg.
Source: The Cheese Trap, by Neal Barnard, M.D.; recipe by Dreena Burton, chef, founder of plantpoweredkitchen.com
Photo from here, with thanks.
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Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
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Dr. Neal Barnard
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