Shroom Burger

Author: Recipes_kw
4 from 1 vote
Fights Diabetes: Low Sugars!
Immune: Helps Build the Immune!
Hypertension: Low Sodium!
Helps Fight Cancer: Breast, Ovarian, Stomach
Prep Time 1 hr
Course Burgers, Main Course
Cuisine American
Servings 6 Servings
Calories 217.29 kcal

Equipment

  • Oven
  • Food Processor
  • Stove

Ingredients
  

  • 1 lb fresh button mushrooms halved
  • 1 cup red onion chopped
  • 1/2 cup raw sunflower seeds
  • 1/2 cup rolled oats
  • 1/4 cup breadcrumbs
  • 1/4 cup fresh dill
  • 1/4 tsp salt
  • 1 tbsp olive oil divided
  • 6 buns whole wheat pretzel buns no dairy in the buns!

Instructions
 

  • Preheat oven to 400 degrees.
  • Clean the mushrooms, then transfer them to a pan and cook down without oil on a medium to high heat until soft. Set aside in a bowl to cool off for a little bit.
  • Place onions in pan with a little water, stirring until caramelized.
  • Transfer mushrooms, and onions to a food processor along with seeds, oats, breadcrumbs, dill and salt. Process until combined. Form into 6 patties.
  • Place patties on a baking tray lined with parchment paper. Brush with 1 tsp of olive oil and bake for 22 to 25 minutes, flipping them half way through. Cook till slightly browned.
  • Slice open pretzel buns, brush on any remaining oil on inside of buns and toast lightly in pan.
  • Assemble your burger, adding your favorite condiments. Enjoy.

Notes

Serves well with baked sweet potato fries.

My Notes

Nutrition with Essential Amino Acids

Nutrition Facts
Shroom Burger
Amount Per Serving (1 Serving)
Calories 217.29 Calories from Fat 58
% Daily Value*
Fat 6.47g10%
Saturated Fat 0.57g4%
Sodium 366.71mg16%
Potassium 228.81mg7%
Carbohydrates 37.97g13%
Fiber 3.02g13%
Sugar 5.11g6%
Protein 7.36g15%
Vitamin A 123.7IU2%
Vitamin B1 0.1mg7%
Vitamin B2 0.21mg12%
Vitamin B3 2.6mg13%
Vitamin B5 0.39mg4%
Vitamin B6 0.13mg7%
Vitamin B12 0.01µg0%
Vitamin C 3.53mg4%
Vitamin D 0.03µg0%
Vitamin E 1.21mg8%
Vitamin K 1.74µg2%
Calcium 137.25mg14%
Copper 0.12mg6%
Folate 14.08µg4%
Iron 2.98mg17%
Manganese 0.17mg9%
Magnesium 23.63mg6%
Phosphorus 61.85mg6%
Selenium 4.66µg7%
Zinc 0.44mg3%
Ess-Methionine 29.45mg
Ess-Tryptophan 23.62mg
Ess-Threonine 65.87mg
Ess-Phenylalanine 76.46mg
Ess-Arginine 99.19mg
Ess-Lysine 66.34mg
Ess-Leucine 110mg
Ess-Isoleucine 68.83mg
Ess-Histidine 41.33mg
Ess-Valine 111.67mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source usda.gov.

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