No other food is as versatile and no other food brings such generous amounts of flavour and nutrition to the plate as mushrooms. Mushrooms are also naturally low in calories; fat and cholesterol free and add important nutrients like vitamins D and B, antioxidants and potassium. Here’s how you can add mushrooms to your daily meals: try this beef and mushroom burger.
So what’s the deal?
#TheBlendTrend: replacing 50% of your meat dish with mushrooms.
How does it work?
Simply mix finely chopped, healthy and tasty mushrooms into any of your favourite minced meat options (beef, chicken, lamb, turkey and even fish work equally well) in a 50/50 ratio.
You will reduce your meat intake by 50%, amp up both the flavour and the nutritional content of your meal whilst reducing calories, fat and cholesterol. You’ll also reduce your sodium intake by up to 25%!
Why does it work?
Mushrooms are the perfect meat replacement in terms of taste and texture. An extra bonus is that fresh mushrooms are umami-rich so they naturally enhance and deepen the flavour of your meal whilst smartly lowering the calorie content. Adding mushrooms also brings another serving of vegetables to the plate to add bulk and volume without adding the calories.
No other food is as versatile and no other food brings such generous amounts of flavour and nutrition to the plate. Mushrooms are also naturally low in calories; fat and cholesterol free and add important nutrients like vitamins D and B, antioxidants and potassium.
For more info on SAMFA, click on any of the links below:
Try this beef and mushroom burger recipe below.
Beef and mushroom burger
- 250g lean beef mince
- 250g button mushrooms, chopped and pan fried
- ½ onion, finely chopped
- 125ml dried bread crumbs
- 1 large egg
- 20ml tomato sauce
- 10ml worcestershire sauce
- 15ml oil
- 4 bread rolls
- 1 tomato, sliced
- 1 handful(s) rocket
- ½ red onion, sliced
- 100ml mayonnaise
- 50ml Greek yoghurt
- 15ml lemon juice
- 2ml freshly ground black pepper
In a bowl mix the mince, mushrooms, onion and bread crumbs together. Add the egg, tomato sauce and Worcestershire sauce. Mix together well and season with salt and pepper.
Form the mixture into four patties and allow to rest in the refrigerator for 30 minutes.
Heat a large frying pan and add the oil. Fry the patties on both sides until cooked to your liking.
Place the patties onto kitchen towel to drain.
To serve cut the rolls in half, arrange the patty and the rest of the ingredients on top.
In a small bowl mix the mayonnaise, Greek yoghurt, lemon juice and black pepper together and add a dollop to each hamburger.
This recipe was shot for The South African Mushroom Farmers' Association (SAMFA) by Dianne Bibby of Bibby's Kitchen @36.