Use mushrooms to go further with meat.
You’ve probably seen the news about a possible shortage of meat, and higher meat prices, but even if you can’t buy all the beef you’d like, you can still enjoy juicy, delicious meat burgers. Beef and mushroom burgers are better for you and are a great way to stretch the meat you have on hand.
Why mushrooms are good for you, your food budget, and the planet
Mushrooms are tan or white, and are often disregarded for their lack of deep color, which is taken to mean that they’re not worth much nutritionally. Wrong!
Mushrooms supply B vitamins, selenium and other protective compounds, and when producers expose them to ultraviolet rays, mushrooms are an excellent source of vitamin D. In fact, mushrooms are the only source of vitamin D found in the produce aisle.
Here are some facts you probably didn’t know about mushrooms’ sustainability: it’s possible to grow up to one million pounds of mushrooms on a single acre of land, and producing a pound of mushrooms requires less than two gallons of water. That’s good news for the environment.
How to use less meat and not miss it
Mushrooms have a meaty texture and a savory taste called umami which pairs well with meat. I also use mushrooms to replace meat in marinara sauce and pizza, too.
Beef and Mushroom Stew forgoes some meat for mushrooms.
Substituting mushrooms for some meat, no matter what type, increases vegetable intake, which is always a good idea. It addition, combining mushrooms and meat naturally decreases the calories, fat, saturated fat, and cholesterol in a typical beef burger.
Mushrooms provide a savory taste and meaty texture.
How to make beef and mushroom burgers
In my beef and mushroom burger recipe, each burger uses just two ounces of lean beef. I serve the burgers on whole wheat hamburger buns, along with a large green salad topped with olive oil and pepitas (pumpkin seeds) for extra crunch and nutrition. I like to garnish my burger with a horseradish/mayonnaise mixture, sliced tomato, and lettuce.
Processing cooked mushrooms makes for a consistency that’s closer to ground beef.
Beef and Mushroom Burgers
Ingredients
- 12 ounces baby bella mushrooms or white button mushrooms
- 2 teaspoons olive oil
- 8 ounces 93% lean ground beef
- fresh ground black pepper, to taste
- 2 large eggs
- 1/2 cup seaonsed breadcrumbs
- 2 teaspoons dried basil
- 2 tablespoons Worcestershire sauce
- 4 2-ounce whole wheat buns, toasted or grilled, if desired
Instructions
- Chop mushrooms into 1/4-inch pieces.
- Add oil to medium skillet over medium-high heat. Add mushrooms and cook until tender, about 5 minutes. Remove from pan, place in medium mixing bowl, and allow to cool for 5 minutes.
- Place mushrooms in a food processor or blender and pulse until they take on a paste-like consistency, about 10-15 seconds.
- Add the mushrooms back to the mixing bowl and add beef, black pepper, eggs, breadcrumbs, basil, and Worcestershire sauce. Combine thoroughly. Form mixture into 4 patties of equal size.
- Preheat grill or grill pan to medium-high heat.
- Cook burgers for 5 to 7 minutes on each side or until they reach an internal temperature of 160˚F.
- To serve, place patties on buns with desired toppings
Notes
360 calories; 11 grams fat (3 grams saturated fat); 141 milligrams cholesterol; 771 milligrams sodium; 40 grams carbohydrate; 5 grams fiber; 27 grams protein
Hi, I'm a registered dietitian, writer, recipe developer, and mother of three who specializes in food and nutrition communications and believes in progress, not perfection. If you're interested in easier ways to live a healthier life, you're in the right place. Welcome!