Healthy Vegan Black Bean Mushroom Burger

HealthyVegan

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Written by: Justin Cowart

I know just how hard it can be to find healthier alternatives to some of your favorite foods.

I used to be a burger guy and unfortunately, hamburgers aren’t that healthy for you.

But what if I told you there was a super healthy and delicious veggie alternative for all of you hamburger lovers out there?

This great little recipe doesn’t take too much in terms of prep and cook time and is chock full of super healthy elements that can help your body defend itself against diseases and a number of ailments.

Two of the nutritious rockstars in this recipe are turmeric and mushroom, which as a duo, make a fantastic health-boosting team!

Health Benefits Of Turmeric

Turmeric or (Curcuma longa), which is that wonderfully bright yellow spice, can act as an extremely powerful medicine that’s useage can be traced back to early Indian and Chinese systems of medicine.

Turmeric is an extremely potent anti-inflammatory agent that can be used to help an extremely wide variety of conditions such as colic, chest pain, toothaches, bruises, menstrual difficulties, bloody urine, jaundice, hemorrhages and flatulence.

Through research, it has been thought that curcumin is the primary pharmacological agent that resides in turmeric. Also in numerous studies, the power of the anti-inflammatory effects of curcumin have been found to be highly comparable to the potent drugs phenylbutazone and hydrocortisone as well as other over-the-counter anti-inflammatory medicines such as Motrin.

Health Benefits Of Mushrooms

Most often grouped with other vegetables, the mighty mushroom helps to provide your body with many types of nutritional attributes of produce and is able to provide other attributes that have been more commonly found within meat, grains, or beans.

Mushrooms are really low in calories and are cholesterol-free, fat-free, low in sodium and gluten-free. They are able to provide your body with extremely important nutrients, which includes selenium, riboflavin, niacin, vitamin D, potassium and much more.

Selenium in particular is a type of mineral that is needed by your body, in small amounts, to help regulate your thyroid hormones and to support a super healthy immune system. One of selenium’s most important roles is a type of antioxidant that also helps to prevent cell damage due to free radicals.

Healthy Vegan Black Bean Mushroom Burger

Credit: One Green Planet

Healthy Vegan Black Bean Mushroom Burger
 
Author:
Ingredients
  • 1 tsp extra virgin olive oil
  • A pinch of each: turmeric, garlic powder and pepper
  • A generous ½ cup cremini mushrooms
  • A pinch of salt
  • 1 15-oz can organic black beans, drained and rinsed
  • 2 tbsp chickpea flour
  • 1 cup sticky brown rice
  • 2 cups water
  • A pinch of salt
  • 3 tbsp vegan yogurt
  • 3 tsp shiro (white) miso
  • A pinch of ginger powder
  • 2 tomatoes
  • A handful of greens
Instructions
  1. The Burgers
    Heat your oil in a pan, add your spices in and allow them to sizzle for a few seconds.
    Add in your chopped mushrooms and salt. Allow them to cook for a few minutes, then when the mushrooms have lost all of their juice, turn your heat off and add in the beans. Using a fork, crush your beans into your mushrooms, creating little patties.
    Mix in your chickpea flour and then transfer everything into a bowl. Set it in the fridge for around 30 minutes, remembering to cover it as well.
  2. The Rice Patties
    To start out for your “buns,” cook up your rice. When all of the water has been absorbed by the rice, remove it from the heat and cover the pot up and let it cool off.
    Once your rice has cooled off, divide it up into 6 different portions. Before you start handling the portions, make sure your hands are damp so that the rice will not stick to you while you are shaping the portions into patties.
    Heat up your pan and fry both sides of your patties, pressing them with the spatula to prevent them from falling to pieces.
  3. To Assemble
    Now take a small bowl and mix the vegan yogurt, ginger and miso. Slice up some tomatoes.
    Take one of your rice “buns” and add a mushroom and bean patty, a couple of slices of tomato, yogurt sauce, some of your favorite greens, ending with another rice “bun.” Now you can enjoy your well-earned and super delicious hamburger!

We tend to live our lives at an extremely rapid pace and I understand how hard it can be to take the time to create a healthy meal.  I can definitely attest that if you decide to take the time to put together a healthy meal, you are not just doing it for your taste buds, but you are also helping to strengthen your body and keep it well.

I have gone through two major stomach surgeries, so my diet has had to change drastically. My wife has taught me that fast food and boxed food isn’t what my body needs; when I eat them, my mouth may love it, but how will I feel 20 minutes later?

Your body is your engine and should have the best fuel in it so that you can get the best mileage out of it.

What are your thoughts and ideas about this vegetarian spin on a great classic? We would love to hear from you in the comments below!

 

Sources:

http://www.onegreenplanet.org/vegan-recipe/black-bean-and-mushroom-burger-with-rice-patties/

http://www.eatingwell.com/nutrition_health/nutrient_library/selenium

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=78

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Justin Cowart

Justin Cowart

Justin Cowart is a writer and researcher that loves to learn more about health, life, consciousness and making the world a better place. He loves music, traveling, meditation, video games and spending time with family and friends. He believes in baby steps and lifestyle changes in order to live a full life. In 2014, he lost around 40lbs from baby steps and emotional detoxing.
Justin Cowart
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