Stack the rainbow, eat the rainbow. These mushroom burgers paired with extra veggies and a fried egg are the perfect vegetarian main for any meal.
Okay people. I have to preface this recipe. Most of these foods are things I once hated. Then I changed my mind. After all, I’m only human.
It was spring semester of freshman year, in a class named “Eating With Eyes Wide Open.” I sat on the left side of the room, third row from the front, second seat in from the aisle, soaking up every bit of information the professor doled out. As the name implies, we delved deep into food and agriculture production, enlightening us to how what we eat is made.
That class got me hooked on learning more about what I put in my body, and I devoured all the information I could get my hands on. Perusing ingredient lists is now a regular part of my routine. Sometimes I’m happy with what I find, and others… not as much.
Veggie patties are actually among the most difficult for me to find, because of all the unnecessary sugars and bad oils many brands use.
Wouldn’t you know it, last week there were 3 gorgeous portobello mushrooms nestled in the bottom of my Hungry Harvest delivery. Whoever read my mind over there, you’ve got my vote.
‘Shrooms, it’s time to meet your maker.
I chopped the mushrooms first, and then pulsed them into the oats and walnuts, because of the added control I had over the uniformity of the pieces. Seems a bit OCD, but hey, it’s my kitchen. You can always simply pulse the mushrooms into small pieces and then just mix the ingredients together in a bowl. Your kitchen, your call.
Aside from great texture, portobello mushrooms have a good balance of protein and carbs, in addition to potassium and phosphorus. After a workout, your body needs to replenish potassium and phosphorus to reduce muscle soreness and give your cells an energy boost. (Guess we know what’ll be on your plate after hitting the gym this week.)
The walnuts are a fantastic source of omega-3 unsaturated fats, and help round out this burger. You’ve got potassium, calcium, and magnesium packed into these small nuts, all of which regulate blood pressure and lead to improved heart health.
You can make the burgers in advance and save them to use throughout the week. They’d make a great brunch meal, with just enough fill-factor to tide you over until the pre-dinner munchies hit. Eat them for a light dinner. Or, you know, lunch is always a good time to enjoy some stacks too.
I don’t usually eat sandwiches, but love a crunchy piece of 100% whole grain toast. Hmmm, how can we reconcile this dilemma… Call it open-faced, and you’ve got the best of both worlds!
Throw on a few simple vegetables, and you’ve entered a whole new toast game. Baby spinach for a bite of freshness. Sautéd shallots for their deep, caramelized flavor. Beet cabbage sauerkraut adds a host of probiotics, giving you a healthy gut, able to digest the other nutrients layered on your plate.
Last but not least, a runny fried egg. It complements the mushroom burger, adding the final bit of protein you need to satiate your hunger. Plus, there’s nothing quite like an orange-yellow drizzle to finish off a dish. Don’t even get me started on the presentation points you’ll score for that runny yolk action.
Didn’t eat both stacks? No worries! Just top the second off with another piece of toast and store it in the fridge for a sandwich that will have everyone at work the next day painfully aware of their sad desk lunch.
If you try this recipe, I’d love your feedback. Leave a comment, save it on Pinterest, or tag #lensesandlentils on Instagram to share!
- FOR THE BURGERS (makes 5):
- 3 cups chopped portobello mushrooms
- 1 scallion, chopped
- ⅓ cup rolled oats
- ¼ cup walnuts
- 1 egg
- 2 tsp oregano
- 1 tsp olive or avocado oil
- 1 tsp minced garlic
- ½ tsp onion powder
- sea salt and black pepper, to taste
- FOR THE STACKS (makes 2):
- 2 slices whole grain toast
- handful baby spinach
- 2 tbsp sauerkraut
- 2 mushroom walnut burgers
- 1 shallot, sliced
- 2 eggs
- 2 tsp avocado oil, divided
- sea salt & black pepper, to taste
- TO MAKE THE BURGERS: Grind the oats and walnuts in a food processor or blender until finely chopped.
- Pulse in the mushrooms slowly, just to combine. You want to keep some texture here.
- Mix in remaining ingredients, adjusting seasonings to taste, and refrigerate for 15 minutes.
- In the meantime, preheat the oven to 400 degrees F.
- Using a ¼ cup of the mixture, form burgers and put on lined baking sheet. Bake for 15 minutes, then gently flip and bake another 15 minutes. Broil for 2 minutes at the end.*
- Store in an airtight container in the fridge for one week.
- TO MAKE THE STACKS: While the burgers are cooking, begin preparing the stacks. Toast the bread as desired. (I prefer mine crispier.)
- Heat 1 teaspoon of oil in a cast iron skillet or other pan over medium high heat.* When pan is hot, reduce to medium and add in the shallots, sautéing for about 3 minutes.
- Remove shallots from the pan and set aside.
- Add ½ tsp oil to the pan per egg. Fry the eggs about 3-4 minutes, or longer if you don't like a runny yolk.
- On the toast, layer spinach, sautéed shallots, a mushroom walnut burger, sauerkraut, and an egg. Season to taste with freshly ground black pepper and Himalayan pink sea salt.*
*The burgers may feel soft still. After refrigerating overnight, they really firm up, so if you don't like them soft then I recommend preparing them at least a few hours before eating, and then reheating them a little, if desired.
*Really any pan is good, but cast iron is, in my opinion, the best option. Fried eggs never come out as good on my other pans.
*You can use whatever salt you have on hand. I really like Himalayan pink sea salt, and sea salt in general, for its taste.