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22g Protein Mushroom Burger Recipe

Emily Carter
22g Protein Mushroom Burger Recipe features mushroom-bean patties, savory seasoning, and classic burger toppings in a filling vegan meal.

Print Recipe
Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Servings 4 servings
Calories 430 kcal

Ingredients
  

  • Mushrooms — 2 cups finely chopped
  • Black beans — 1½ cups mashed
  • Cooked quinoa — 1 cup
  • Breadcrumbs — ½ cup
  • Olive oil — 2 tablespoons
  • Soy sauce — 1 tablespoon
  • Garlic — 2 cloves minced
  • Smoked paprika — 1 teaspoon
  • Salt — ½ teaspoon
  • Black pepper — ¼ teaspoon
  • Burger buns — 4
  • Lettuce — 4 leaves
  • Tomato — 1 large sliced

Instructions
 

  • Heat olive oil (1 tablespoon) in a skillet.
  • Cook mushrooms (2 cups) for 5 minutes until soft.
  • Add black beans (1½ cups) and mash lightly.
  • Transfer mixture into a bowl.
  • Add quinoa (1 cup) and breadcrumbs (½ cup).
  • Stir in soy sauce (1 tablespoon) and garlic (2 cloves).
  • Add smoked paprika (1 teaspoon), salt, and black pepper.
  • Form mixture into 4 patties.
  • Cook patties 6–7 minutes per side.
  • Assemble burgers with buns, lettuce, and tomato.

Notes

Nutritional values (per serving)

Calories: 430
Total Fat: 11 g
Saturated Fat: 1.5 g
Carbohydrates: 56 g
Fiber: 12 g
Protein: 22 g

Vitamins and minerals (per serving)

Iron: 22%
Magnesium: 18%
Potassium: 17%
Niacin: 15%
Phosphorus: 19%

Any additional notes/tips to enhance the flavor for the recipe

  • Cook mushrooms until moisture evaporates.
  • Toast buns before serving.
  • Add vegan garlic sauce.
  • Sprinkle nutritional yeast.
  • Add caramelized onions for sweetness.