You either love them or not love them so much, mushrooms…. You might think again if you’re not a lover of them, when you find out they are a nutrient, power packed little vegetable and come in all shapes and sizes.
Mushrooms are low in calories, fat and cholesterol free and are gluten free too. They provide us with nutrients such as selenium, potassium, vitamin D and are a good source of vitamin B. They are high in the anti-oxidant selenium which helps protect our bodies from cell damage including certain types of cancers. So all in all a good vegetable to include in your plant based diet on a regular basis.
Makes approx 12 small burgers
200g cooked potatoes with skin
1 flax egg (see recipe below)
100g mushrooms chopped finely
1/2 onion finely chopped
6 spring onions finely chopped
1 clove garlic finely chopped
1 400g tin organic chickpeas
1 cup of mixed fresh flat leaf parsley and coriander finely chopped
1 tablespoon coconut oil (optional)
1/2 teaspoon fenugreek, turmeric, cumin, garam masala, coriander, freshly ground black pepper.
Rock salt or pink Himalayan to taste
1 cup of flour of your choice for coating (I use buckwheat flour): add to this 1/2 teaspoon of dried rosemary, oregano, thyme and freshly ground black pepper.
Make up the flax egg ( see below ).
To make the flax egg:
2 tablespoons flax seeds (linseeds) ground to a powder
4 tablespoons of water
Grind the flax seeds to a powder in a vitamix or similar grinder and add water, stir thoroughly and put in fridge for 15 minutes to coagulate.
Cook potatoes until soft. Drain and set aside to cool.
Drain the chickpeas and rinse thoroughly, set aside.
Heat the oil in a frying pan and add mushroom, spring onion and onion mix and cook for a few minutes. (nb. If you don’t want to use oil a few tablespoons of water will be ok to use instead, just make sure when you add the spices not to let the mix dry out.)
Add the spices, stir thoroughly, turn the heat down and cook for a further 3-5 mins until the onions are soft, stirring occasionally. Set aside to cool.
In a food processor add the potato, chick peas, onion spice mix, fresh herb mix and flax egg. Whizz until combined, you still want to retain some chunkiness so the burgers remain intact when you cook them.
Form mixture into burger shapes and coat in flour mixture, put on a plate and put in the fridge for half an hour to allow time to set, makes it much easier when you come to cook them as they won’t fall apart.
Heat oil in pan or dry cook and cook burgers a few minutes each side until golden brown.