Sophie Higgins Nutrition

Naturally balancing mind, body, and spirit

14 mushaboom.medium
29 5 2018

Mushroom and bean burgers with sweet potato fries

Inexpensive, hassle-free, and full of flavour - the perfect summertime burger recipe!

This is one of my all time favourite veggie burger recipes. The mushrooms are a great source of B vitamins, rich in antioxidants, and give the burgers a nice meaty texture, and the beans are full of fibre, as well as packing a supercharged protein punch. Super simple, loaded with flavour, and perfect for those balmy summer months - I like to enjoy these in the garden accompanied with a chilled glass of homemade lemonade.

Ingredients

(makes 3-4 burgers)

1 tablespoon coconut oil

1 tablespoon olive oil

2 small sweet potatoes, skin on

2 cloves of garlic, minced

200g of mushrooms, chopped (porcini or cremini work well)

½ cup of gluten-free oats

1 can of kidney beans, drained (or other beans of your choice)

Rock salt

Pepper

1 teaspoon fresh thyme, roughly chopped

1 teaspoon fennel seeds

Desired extras: goat's cheese is my personal favourite with these burgers, gluten-free buns, lettuce, tomato, etc

Preheat the oven to 180c fan. Wash the sweet potatoes and cut into fries (or wedges if you prefer), and place onto a baking sheet. Drizzle with the olive oil, and sprinkle with a few pinches of salt and pepper – use a spoon to ensure the fries are evenly coated. Place in the oven and bake for 25 minutes, turning half way through.

Meanwhile, melt the coconut oil in a large pan over a medium heat. Add the garlic and cook for about 30 seconds, stirring and making sure it doesn't burn. Add the chopped mushrooms to the pan and cook for about 10 minutes, until the mushrooms have released their water and cooked down to a mushy consistency.

Pulse the oats in a food processor until finely ground, then add the mushrooms, beans, a few pinches of salt, thyme, and fennel, and pulse until the mushrooms and beans are finely chopped. Transfer the mixture to a bowl and form into 3-4 patties using hands.

Re-heat the same pan the mushrooms were cooked in, on a medium heat – the pan should still be coated with the coconut oil, and fry for approximately 10 minutes, turning occasionally, until the patties are cooked through, and are golden brown on both sides. Serve with the sweet potato fries, and a simple green side salad.

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