Vegetarian Portobello Mushroom Burger

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Meaty and versatile, Portobello mushrooms make great vegan burgers.

Preparation : 15 min Cooking : 15 min
430 calories/serving
  • Can be done in advance
  • Very easy
  • Vegan
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian

Ingredients

2 yellow or red sweet peppers 400 g
4 Portobello mushrooms, stems removed 170 g
2 tbsp olive oil 30 mL
2 tbsp dried oregano 4 g
2 cloves garlic, crushed
ground pepper to taste [optional]
1 pinch salt [optional] 0.2 g
4 hamburger buns 190 g
1/4 cup vegan mayonnaise 60 g
4 tbsp baby arugula 5 g
80 g vegan cheese, sliced 4 slices

Method

  1. Preheat the outdoor grill to medium-high heat. Oil the grill.
  2. Cut the peppers in half or quarters, removing the seeds and the stalks. Remove the mushroom stems. In a small bowl, whisk together the oil, oregano, garlic, and pepper. Brush over the peppers and mushromm caps, making sure to coat completely.
  3. Put the mushrooms and peppers onto the grill. Cook about 4-5 min per side, until golden-coloured. Alternatively, you may cook the vegetables on a nonstick, heavy-bottom pan, over very high heat.
  4. Put the buns on the oiled grilled and cook about 1 min per side, or until toasted. Remove the buns, then spread with mayonnaise.
  5. Garnish the bottom half of each bun with arugula. Arrange the peppers and mushrooms on top. Add the cheese, cover with top halves of buns, then serve right away.

Nutrition Facts Table

per 1 serving (160g)

Amount

% Daily Value

Calories

430

Fat

30 g

45 %

Saturated 6.6 g
+ Trans 0 g

33 %

Cholesterol

0 mg

Sodium

510 mg

21 %

Carbohydrate

34 g

11 %

Fibre

3 g

11 %

Sugars

6 g

Protein

7 g

Vitamin A

18 %

Vitamin C

142 %

Calcium

8 %

Iron

18 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 servings
Grain Products : 2 ¼ servings
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Folacin, Selenium, Vitamin C, Vitamin E, Vitamin K
Good source of  :
Iron, Niacin, Vitamin A, Vitamin B1, Vitamin B2
Source of  :
Calcium, Copper, Fibre, Magnesium, Manganese, Omega-3, Omega-6, Pantothenic Acid, Phosphorus, Potassium, Vitamin B6, Zinc

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Vegetables ½
Fats 1

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