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Portobello Burgers

Though the raw diet may seem a bit much (as does any other trendy or strict diet), it has a lot of legitimate qualities, and there seem to be some intriguing raw food recipes out there. Many people are enthused about it for weight loss purposes, but more importantly, such a diet delivers a ton of nutrients to the body, and we could all benefit from some of its supposed positives. Even incorporating a few principles of the raw diet could make a difference.

To clarify, rawism is a vegan diet consisting of unprocessed foods that have not been heated above 115℉, and centers around plants. Those who have been to the raw side allege that their digestion and overall health have improved, their skin has cleared, and they have more energy. Each of these is totally viable considering the amount of vitamins and minerals contained in uncooked, unprocessed produce, nuts and seeds, roots, seaweed and even cacao (probably the biggest perk of the diet, at least if you have a sweet tooth).

While investigating a raw food site, a portobello walnut burger recipe looked pretty amazing for being so healthy. This is an adaptation of their raw food burger, which appears full of flavor and nutritious content based on the ingredients and minimal application of heat. The longer you cook a vegetable, the less nutrients it will have, so this makes sense for those who want to get the most out of their food.

You can use a knife or a food processor, but the catch is that you need a dehydrator to be totally raw about it. These appliances run about $30 to $300, but a dehydrator apparently maintains the ingredients’ original nutrients better than an oven. If you don’t care, try the oven instead. As always, you can get creative and fill in your own ingredient of choice where you prefer to substitute.

This recipe makes 8-9 veggie burgers.

 

What You Need

  • 2 cups portobello mushrooms (finely chopped)
  • 2 cups carrots (grated)
  • 1 cup onion (finely chopped)
  • 3/4 cup celery (diced)
  • Whole romaine or spinach leaves
  • 1 cup oat flour or 3/4 cup of ground flax
  • 1 cup walnuts (soaked and ground while damp)
  • 1/2 cup pumpkin seeds (soaked and ground while damp)
  • 1/4 cup nama shoyu (unpasteurized soy sauce)
  • 1 teaspoon marjoram
  • 1 teaspoon sage
  • 1 teaspoon thyme
  • 1/4 cup filtered water

 

How to Prepare

  1. Mix together mushrooms, carrots, onions and celery.
  2. Add walnuts and pumpkin seeds, stirring thoroughly.
  3. Combine water and nama shoyu, then stir into the vegetables and nuts.
  4. Stir in the herbs.
  5. Add raw oat flour or flax meal in batches of one half at a time.
  6. Shape into patties no greater than 4-5 inches wide and no higher than an inch thick. Place in dehydrator (or oven) at 140 degrees for 1 hour, then lower the heat to 115 and dehydrate until mostly dry – about 3-4 hours.
  7. Plate on a lettuce or spinach leaf, and if you like, place inside a whole grain pita or seed-based bun.
  8. Top with tomato, slice of avocado or eggplant.

 

References:

1. Image: Sweetly Raw

2. Rawmazing.com. Mushroom Walnut Veggie Burgers.

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