Back a few years ago, my husband and I went on a low cal diet to lose weight for a caribbean vacation. It was at that point that I first discovered Boca Burgers – about 100 calories and 1 gram of fat per serving. They taste good, they’re filling, and there’s a ton of things you can do with them. Needless to say, they became a staple in our lunch and dinner rotations. Now, don’t get me wrong – I love a good *real* burger – heard of Milo’s by chance? If you aren’t in Alabama probably not, but it’s the epitome of burger heaven. Google it.
I still buy them every now and then, but I decided to try to make my own veggie burgers to see how close I could get to a smoky beef flavor without the beef. And because I like to play in the kitchen.
1 lb mushrooms
1 cup beef broth
1 tbsp ground flax seed
2 tbsp hot water
1 cup quinoa, cooked
3/4 cup hummus (chickpea dip)
1 tbsp Worchestershire sauce
1 tbsp soy sauce
1 garlic clove
2 tbsp sea salt
2 tbsp coarse ground pepper
Heard of flax seed?
It’s apparently huge in fiber and omega-3 fatty acids, which may lower cholesterol and help in fighting certain cancers. I started buying it several years ago after I was diagnosed with IBS. I didn’t take the prescribed IBS med very long (it did absolutely nothing), but I have continued to use this now and then. The flax used in this recipe is GROUND flax, and when mixed with hot water can be used as a substitute for an egg in most recipes…..good little tidbit, right 😉 I’ve had to do this several times when I discover I’m out of eggs, and you can’t tell the difference.
Anyway, onto the recipe.
Wash and dry the mushrooms.
Bring the cup of beef broth to a boil, then add mushrooms and turn the heat down to medium.
Boil for about 10 minutes, remove from heat and drain. Combine the flax meal with 2 tbsp of hot water with a spoon.
In a food processor, add the hummus, mushrooms, flax meal mixture, and rest of the ingredients. Pulse a few times, then scrape the sides with a spatula.
Put mixture in the fridge for at least an hour.
Remove the burger mix from fridge, and form into patties. Heat olive oil in a large skillet over medium-low heat. Place 3 patties at a time (do not crowd them), cooking about 8 minutes, then flip and cook another 8 minutes. They will be nice and brown on the bottom. The key is cooking them SLOW. These are not beef burgers; you can’t rush them. They are sensitive and need your time and attention. Needy little things, aren’t they?
Remove from heat and let them rest for about 5 minutes. Then serve them up like you want them-
This one had Muenster cheese, lettuce, tomato and mayo mixed with tabasco and pepper. You can do whatever you want. Obviously I chose the heat road.
It’s your burger.