Vegan Brazil Nut and Mushroom Burgers

• February 20 2023
• 3 min reading time

If you're looking for a plant-based burger that is bursting with flavour, look no further than these Vegan Brazil Nut and Mushroom Burgers. Made with a savoury blend of finely chopped mushrooms, cooked quinoa, and mashed sweet potato, these burgers are packed with protein, fibre, and nutrients. The real star of the show, though, is the crunchy and creamy Brazil nuts, which add a nutty and earthy flavour to each bite. These burgers are perfect for a meatless Monday meal, a weekend barbecue, or anytime you want a satisfying burger without the meat. So fire up the grill or heat up your skillet, and get ready to bite into a burger that is both good for you and good for the planet!

Ingredients:

• 1 cup cooked quinoa
• 1/2 cup chopped Brazil nuts
• 2 cups finely chopped mushrooms
• 1 small sweet potato, cooked and mashed
• 1/4 cup finely chopped onion
• 2 garlic cloves, minced
• 2 tablespoons nutritional yeast
• 1/2 teaspoon paprika
• 1/2 teaspoon cumin
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil, plus more for cooking
• 4 vegan burger buns
• Lettuce, tomato, and any other toppings of your choice

Instructions:

• In a large mixing bowl, combine the cooked quinoa, chopped Brazil nuts, finely chopped mushrooms, mashed sweet potato, finely chopped onion, minced garlic, nutritional yeast, paprika, cumin, salt, and black pepper. Mix well.
• Add one tablespoon of olive oil to the mixture and stir until everything is well combined.
• Form the mixture into four equal-sized patties.
• Heat a drizzle of olive oil in a large skillet over medium heat.
• Add the patties to the skillet and cook for 5-7 minutes on each side, or until they are browned and crispy on the outside and cooked through on the inside.
• Toast the vegan burger buns.
• Assemble the burgers with the cooked patties, lettuce, tomato, and any other toppings of your choice.

Brazil nuts are a delicious and nutritious food that have been enjoyed for thousands of years. These nuts have a rich history of being an important food source for indigenous Amazonian communities, and they continue to be valued for their unique flavour and health benefits. Brazil nuts are a nutrient-dense food that is high in protein, fibre, healthy fats, vitamins, and minerals. One of the most impressive nutritional properties of Brazil nuts is their high selenium content. In fact, Brazil nuts are one of the best dietary sources of this mineral, which is essential for a healthy immune system and thyroid function. Eating just one to two Brazil nuts a day can help you meet your daily requirement for selenium. Additionally, Brazil nuts are also a good source of other important minerals such as magnesium, phosphorus, and zinc. Besides being a nutritious food, Brazil nuts are also versatile and can be used in a variety of dishes. They can be eaten raw or roasted as a snack, added to salads or oatmeal, or used as a crunchy topping for desserts. In savoury dishes, they can be used as a protein source in vegetarian or vegan recipes, such as the Vegan Brazil Nut and Mushroom Burgers recipe above. Brazil nuts can also be ground into a flour and used in gluten-free baking. While Brazil nuts are a nutritious food, it's important to consume them in moderation due to their high calorie and fat content. Eating too many Brazil nuts can lead to weight gain and other health problems. As with any food, it's important to consume them as part of a balanced diet that includes a variety of other nutrient-dense foods. In conclusion, incorporating Brazil nuts into your diet is a great way to boost your intake of essential minerals and other nutrients. Whether you enjoy them as a snack or as an ingredient in your favourite recipes, Brazil nuts are a delicious and nutritious addition to any diet. So why not grab a handful of Brazil nuts and start reaping the many benefits of this amazing superfood today?

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