Vegan Mushroom Burger
This vegan mushroom burger is made with chickpeas, oats, and chopped mushrooms. It's super delicious, incredibly healthy, and easy to make!
Servings 6 burgers
a large bowl
For the burger patties:
- 3 tablespoons ground flaxseeds
- 5 tablespoons water
- 1 1/2 cups canned chickpeas, drained
- 1 onion, chopped
- 1 clove of garlic, minced
- 1/2 cup whole wheat bread crumbs
- 1/2 cup rolled oats, ground to oat flour
- 6 mushrooms, cut into small pieces
- 1 cup fresh parsley, chopped
- 1 teaspoon soy sauce
- 1 tablespoon paprika powder
- 1 tablespoon oregano
- 1 tablespoon basil
- 1/2 cup rolled oats
- salt, to taste
- black pepper, to taste
- red pepper flakes, to taste
For the burger:
- 4 whole wheat buns
- 2 tomatoes
- 1 red onion, cut into rings
- 4 tablespoons sunflower tomato spread You can also use ketchup, mustard, or any other burger sauce instead.
Combine the ground flax seeds with the water and put aside to soak. In a large bowl, mash the chickpeas with a fork, leaving some chickpeas intact for texture.
Put 1/2 cup of rolled oats into a blender or food processor and ground into a fine powder of flour by pulsing several times.
In a small pan, heat some oil and sauté the onions and the garlic for about 3 minutes. Together with the remaining ingredients, add them to the chickpeas and mix well. Form four large burger patties (or 6 smaller ones).
Line a baking tray with parchment paper and put the burger patties on top. Bake for 30 minutes at 350 °F. Flip them after the first 15 minutes.
Cut the whole wheat buns in halves and cover both halves with the sunflower tomato spread. Alternatively you can of course also use ketchup, mustard, or any other burger sauce. Serve the mushrooms burgers with tomatoes, lettuce, and red onions.
- This recipe makes four large or six smaller burger patties.
- I served these vegan mushroom burgers on whole wheat buns with lettuce, tomatoes, red onions, and a sunflower tomato spread. However, the burgers will also be great with ketchup and mustard or any other burger sauce. You could also try my vegan sriracha mayonnaise.
- I used to pan-fry most of my veggie burgers, but I now tend to make them in the oven. This also works really well for these vegan mushrooms burgers. They got really crispy and you can save lots of oil and unnecessary calories this way. And it's also much easier.
- The burgers freeze really well. It’s best to freeze them before pan-frying or baking them. Just put them on a baking sheet in the freezer and freeze them for about an hour. Then place the burger patties in freezer bags. You can freeze them for up to 2 months.
- To make the mushroom burger gluten-free, replace the whole wheat breadcrumbs with gluten-free bread crumbs and make sure to use certified gluten-free oats. Instead of the soy sauce you can use tamari.
Calories: 304kcal | Carbohydrates: 55g | Protein: 12g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 1g | Sodium: 649mg | Potassium: 519mg | Fiber: 11g | Sugar: 4g | Vitamin A: 1650IU | Vitamin C: 42.9mg | Calcium: 80mg | Iron: 4.7mg