Eat veggies

Mushroom Squash Burgers

This burger is moist and packed with veggie delight! Make them ahead so when you get home from work you can reheat them for a quick dinner, no bun required.

Prep Time

Servings

Burger

1-227 g pkg button mushrooms (1)

1 small onion, halved (1)

3 cloves garlic (3)

1 Tbsp canola oil (15 mL)

1/2 tsp ground cumin (2 mL)

1/4 tsp pepper (1 mL)

1 1/2 cups cooked mashed butternut squash (see tip) (375 mL)

1/2 cup ground almonds (125 mL)

3 Tbsp wheat germ (45 mL)

Canola cooking spray

6 small whole grain buns, split and toasted (6)

Pickled Cabbage and Onion

2 cups coleslaw mix (500 mL)

2 green onions, thinly sliced (optional) (2)

1/4 cup rice vinegar (60 mL)

1 tsp hot sauce (5 mL)

1 tsp granulated sugar (5 mL)

Pickled Cabbage and Onion

In a bowl, toss together coleslaw mix, green onions, if using, vinegar, hot sauce and sugar. Cover and refrigerate for 1 hour. Drain well and set aside.

Burgers

Line baking sheet with parchment paper. Preheat oven to 400°F (200°C).
While food processor is running, feed mushrooms through tube to chop finely. Scrape into a large nonstick skillet. Return lid to food processor and repeat with onion and garlic. Add to skillet. Add oil to skillet and set over medium-high heat. Stir in cumin and pepper. Cook, stirring for about 10 minutes or until mushrooms are starting to brown and liquid has evaporated. Remove from heat and let cool slightly.
Meanwhile, in a large bowl, stir together squash, almonds and wheat germ. Scrape in mushroom mixture and stir to combine. Lightly spray your hands and divide mixture into 6 balls and shape into 1/2 inch (1 cm) patties. (Make-ahead: place on parchment paper lined baking sheet; cover and refrigerate for up to 2 days.)
Lightly spray burgers with canola spray and roast for 15 minutes. Carefully flip patties and roast for about 10 minutes or until set on top. Remove from oven and tuck into buns, place on serving platter. Top each patty with Pickled Cabbage and Onion and bun top to serve.

Tip: Roasted Butternut Squash: Cut squash in half lengthwise and place cut side down on parchment paper lined baking sheet. Roast for about 40 minutes or until tender when pierced with knife. Let cool slightly before scooping out flesh. Discard skin and seeds and mash squash. Freeze any unused portions.

Tip: These patties are best made with a drier squash, so roasting the squash will help create a drier texture rather than boiled squash.

Ingredients

Burger

1-227 g pkg button mushrooms (1)

1 small onion, halved (1)

3 cloves garlic (3)

1 Tbsp canola oil (15 mL)

1/2 tsp ground cumin (2 mL)

1/4 tsp pepper (1 mL)

1 1/2 cups cooked mashed butternut squash (see tip) (375 mL)

1/2 cup ground almonds (125 mL)

3 Tbsp wheat germ (45 mL)

Canola cooking spray

6 small whole grain buns, split and toasted (6)

Pickled Cabbage and Onion

2 cups coleslaw mix (500 mL)

2 green onions, thinly sliced (optional) (2)

1/4 cup rice vinegar (60 mL)

1 tsp hot sauce (5 mL)

1 tsp granulated sugar (5 mL)

Did you know?

Canola oil is Canada’s No. 1 cooking oil and the second most popular choice in the United States.

Did you know?

Canola’s contribution to the Canadian economy has increased by $7.2 billion in the past decade.

Directions

Pickled Cabbage and Onion

In a bowl, toss together coleslaw mix, green onions, if using, vinegar, hot sauce and sugar. Cover and refrigerate for 1 hour. Drain well and set aside.

Burgers

Line baking sheet with parchment paper. Preheat oven to 400°F (200°C).
While food processor is running, feed mushrooms through tube to chop finely. Scrape into a large nonstick skillet. Return lid to food processor and repeat with onion and garlic. Add to skillet. Add oil to skillet and set over medium-high heat. Stir in cumin and pepper. Cook, stirring for about 10 minutes or until mushrooms are starting to brown and liquid has evaporated. Remove from heat and let cool slightly.
Meanwhile, in a large bowl, stir together squash, almonds and wheat germ. Scrape in mushroom mixture and stir to combine. Lightly spray your hands and divide mixture into 6 balls and shape into 1/2 inch (1 cm) patties. (Make-ahead: place on parchment paper lined baking sheet; cover and refrigerate for up to 2 days.)
Lightly spray burgers with canola spray and roast for 15 minutes. Carefully flip patties and roast for about 10 minutes or until set on top. Remove from oven and tuck into buns, place on serving platter. Top each patty with Pickled Cabbage and Onion and bun top to serve.

Tip: These patties are best made with a drier squash, so roasting the squash will help create a drier texture rather than boiled squash.

Nutritional Analysis

Calories

250

Total Fat

9 g

Saturated Fat

1 g

Cholesterol

0 mg

Sodium

220 mg

Carbohydrates

38 g

Fiber

7 g

Protein

9 g

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