BBQs normally mean a whole lot of meat. Research shows that reducing your overall red meat consumption can help prevent against heart disease, diabetes and certain cancers. This Vegetarian burger has all the flavour of a meat based one but without the extra saturated fat. Each burger packs a massive 20g of protein and only has 1.5g of saturated fat per 100g. This compared to a beef burger which averages around 10g of saturated fat per 100g. That means you are getting almost a tenth of the saturated fat content. Not to mention we could argue they taste better than a meat burger. Also you can easily turn these into a vegan option by swapping out the cheese and mayonnaise to a dairy free option. Try these out for your next summer BBQ.
BBQ Mushroom Burgers
Serves: 4
Prep: ~50 minutes
Ingredients
- 4 large flat mushrooms
- 1 tbsp extra virgin olive oil
- 1 medium capsicum sliced
- ½ bunch fresh thyme, chopped finely
- 50g breadcrumbs
- 100g sundried tomatoes, drained
- 2 tsp paprika
- 1 medium red onion, thinly sliced
- 1 tbsp sugar
- 1 tbsp vinegar
- 4 bread rolls
- ~100g salad leaves
- 4 slices cheese
Garlic Mayo
- 3 garlic cloves, unpeeled
- 50g mayonnaise
Nutrient Information
| Nutrient | Per Serve | Per 100g |
| Energy | 1933kJ | 556kJ |
| Protein | 20.8g | 6.0g |
| Carbohydrates | 50.7g | 14.6g |
| Sugars | 17.4g | 5.0g |
| Fat (total) | 16.4g | 4.7g |
| Saturated fat | 5.3g | 1.5g |
| Dietary Fibre | 12.3g | 3.5g |
| Sodium | 860mg | 247mg |
Step 1: Preheat barbeque. While heating prep garlic mayo by wrapping garlic cloves in a foil parcel, position on hot spot of barbeque and cook for ~20 minutes until soft. Once soft, leave to cool and squeeze cloves out of skin and mash with a fork. Mince garlic with mayonnaise and chill until ready to serve.
Step 2: Remove the stalks from the middle of the mushrooms and finely chop stalks. Add stalks to the barbeque for a few minutes until soft and golden. Add cooked stalks, thyme, breadcrumbs, sundried tomatoes, paprika and mix together. Rub each mushroom with some oil and then top with ¼ of the breadcrumb mixture on each.
Step 3: Add onions to one end of barbeque and cook for ~15 minutes or until soft. Once soft top with sugar and vinegar and cook for a further ~5 minutes or until caramelised.
Step 4: Add mushrooms to barbeque (stuffing side up) and cover with foil and cook for ~20 minutes. Assemble each roll by adding a mushroom, some onion and top with salad leaves, cheese and garlic mayonnaise.
