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The Possible Burger.

Updated: Jul 24, 2020

Are you one of those who are tempted by the commercial brand meat-like burgers but are a bit worried of how 'healthy' they might be? I can't say I fall in that group ALL the time, but I do pay attention to what I put in my body. So, I created this recipe that I presented last year during my presentation at VegFest Puerto Rico: HOMEMADE HEALTHY POSSIBLE BURGER. They are quite easy to make, and delicious too!!!




Kill your burger cravings with this healthy, easy to make burger recipe. If you can't find (or don't want to use tempeh), substitute with any kind of beans you like, or with more mushrooms. The grated beets will give it that ground beef color but they won't overpower the taste... trust me!

The trick is to cook your mushrooms and onions until they are very well browned (almost charred) so you get that earthy, umami flavor out. If you have Liquid Smoke, that will help give it a more smoked meaty flavor, but you can skip it if you don't have it.

Reach out and let me know if you try this one!


HOMEMADE HEALTHY 'POSSIBLE' BURGER


WHAT YOU'LL NEED:

  • 1 block of tempeh (8oz)

  • 1/2 cup grated beets (uncooked)

  • 1/2 cup quick oats

  • 8oz baby bella mushrooms, sliced

  • 1 small red onion, chopped

  • 2-3 garlic cloves

  • Salt & pepper plus two splashes of liquid smoke to season mushrooms

  • 1/2 cup sticky white rice, cooked

  • 1/2 teaspoon salt

  • 1/2 teaspoon pepper

  • 1/4 teaspoon red pepper flakes (optional)

  • 1 Tablespoon nutritional yeast

  • 1/2 teaspoon garlic powder

  • 1/2 teaspoon onion powder

  • 1/2 teaspoon liquid smoke

  • Oil for cooking


HOW TO MAKE IT:

  1. If your rice isn’t cooked yet, start by doing that and setting aside a half cup.

  2. Sauté the mushrooms and onions together until tender and well browned, almost to the point of charring. While cooking, season with salt and pepper to taste, and add the two splashes of liquid smoke.

  3. Chop the tempeh into 1/2 inch cubes.

  4. Add the cooked rice, the mushroom mixture and tempeh to the large bowl of your food processor. Then, add all remaining ingredients. Process until well incorporated and the mix resembles ground beef.

  5. Divide the mixture into six to eight pieces, depending on how large you want your burgers. Shape them into patties.

  6. Sauté patties in a pan with a bit of oil until browned on the outside.

  7. Serve on a bun with your favorite fixings.









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4 Comments


Imna Casanova
Imna Casanova
Mar 16, 2023

I’m allergic to mushroom. Is it possible to make it without mushrooms? Any substitute for it?

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mindfulgrub
mindfulgrub
Mar 16, 2023
Replying to

Hi! You can skip the mushrooms. I would suggest (although I’ve never tried it myself) adding drained beans to the food processor until your mixture reaches a minced beef consistency, where it sticks together.

Hope this helps! And, let me know if you try it!!

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mindfulgrub
mindfulgrub
Jul 24, 2020

Hi! No, you don’t. You can use fresh beets. Thank you for your question. I’ll go ahead and clarify that in the recipe 😊

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Sima Yershov
Sima Yershov
Jul 24, 2020

Do I have to cook beets prior to grating them for a burger? Thank you and looking forward to trying this recipe out!

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