Portobello Burgers for Meatless Monday

Try these satisfying burgers for Meatless Monday, a burger bar with the family, or a or a neighborhood cookout or barbecue. Just marinate portobello mushrooms in a flavorful balsamic vinegar-based blend, roast or grill them, and serve them with lettuce and tomato in a whole-grain bun.

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These are some benefits of choosing a portobello mushrooms instead of beef patties.

• Avoiding cholesterol and saturated fat
• Reducing calories by over 50%
• Increasing environmental sustainability
• Adding fiber and vitamin D

Variations and Serving Suggestions

• Turn it into a “cheeseburger” with protein and calcium by melting American cheese or pepper jack cheese on your burger. Another option is grilled halloumi cheese, which doesn’t melt. 
• Try your burger Mediterranean-style with toppings like feta cheese or sliced kalamata olives. Add 1 teaspoon of dried thyme to the marinade. Spread 1-2 tablespoons of hummus on the bun or portobello mushroom before serving. 
• For a more satisfying meal and more fiber, stack your burger with vegetables like slices of grilled eggplant, bell pepper, or zucchini. 
• For more flavor without many calories, spread yellow, dijon, or spicy brown mustard on the bun (or mushroom for a low-carb burger). 
• Vary the flavor of your marinade by swapping lemon or lime juice for vinegar, or adding low-sodium soy sauce, minced garlic, or cilantro.
• For a shortcut, use your favorite salad dressing instead of the marinade. 
• For a boost of lean protein, try a “double burger” with a portobello mushroom cap and a grilled chicken breast or a lean ground turkey patty.
• Turn it into a breakfast burger by adding cooked egg whites to your mushroom burger. Serve on a toasted whole-grain bun or whole-grain English muffin.
• For a different carbohydrate option, skip the bun. Instead, serve your burger with cooked brown rice or quinoa, or a side of roasted potato wedges or baked sweet potato fries. 

Recipe for Portobello BurgersMakes 4 servingsIngredients: 

• 4 large or 8 medium portobello mushroom caps, 12 ounces total
• ⅓ cup of balsamic vinegar
• ½ cup of water
• 2 teaspoons of sugar
• 2 green onions, thinly sliced
• (Optional for heat) ¼ teaspoon of cayenne pepper or red pepper flakes
• Salt and pepper to taste
• 1 tablespoon of olive oil 
• 4 whole-wheat hamburger buns, 1.5-2 ounces each
•  (Optional) toppings like lettuce leaves, tomato slices, thin slices of red onion. and sprouts

Instructions: 

1. In a small bowl, whisk together the balsamic vinegar, water, sugar, green onions, olive oil, salt and pepper, and cayenne pepper or red pepper flakes, if using. 
2. Clean the mushrooms and remove their stems, being careful not to break the mushroom caps. Place them in a shallow dish, stem or gill side up.
3. Pour the vinegar mixture over the mushrooms and marinate for 1 hour in the fridge. Turn halfway through to coat both sides. 
4. Use cooking spray on a broiler or grill.. Heat it up. Grill or broil the mushrooms until tender, about 5 minutes on each side. If desired, toast or warm the buns while the mushrooms are cooking.
5. Serve with any toppings or spreads as desired. 

Nutrition information per serving: 240 calories; 5 grams of fat; 1 gram of saturated fat; 360 mg of sodium; 40 grams of carbohydrates; 7 grams of sugar; 5 grams of fiber; 7 grams of protein