Healthy burgers aren’t impossible! This mouthwatering, protein-packed burger is sure to satisfy, and contains a number of brain-building ingredients that were selected for their cognitive-enhancing properties.
Ingredients
- 1 small onion, chopped (~70 g)
- 2 cups cremini mushrooms, chopped (150 g)
- 4 cloves of garlic, minced (12–16 g)
- 1 cup rolled oats (100 g)
- ½ cup walnuts (50 g)
- 1 small beet, peeled and shredded (~75 g)
- 2 cans (15 oz) black beans, drained and rinsed (850 g total)
- 1 can (15 oz) chickpeas, drained and rinsed (425 g)
- 3 tbsp nutritional yeast (15 g)
- 1 tsp smoked paprika (2 g)
- 1 tsp tapioca powder or arrowroot (3 g)
- 1 tbsp liquid aminos (15 ml)
- A pinch of salt, to taste
- ½ tsp black pepper (1 g)
- 1 tsp red chili flakes (optional) (2 g)
- ½ cup chopped cilantro (8 g)
- ½ tbsp chopped rosemary (2 g)
- 100% whole-wheat burger buns
- Lettuce, tomatoes, onions (for topping)
For the Chipotle Queso
- 1½ cups raw cashews (200 g)
- ¼ cup nutritional yeast (20 g)
- ½ tsp salt (3 g)
- ¼ tsp garlic powder (1 g)
- ½ tsp ground cumin (1.5 g)
- ¼ tsp chili powder (0.5 g)
- 1 large chipotle in adobo sauce
- 1 cup boiling hot water (240 ml)
How to make our Totally Possible Burger
- Dry sauté onions and mushrooms for 10 minutes. Add garlic and sauté for 2 minutes. Set aside.
- In a blender, pulse oats first, then add walnuts and pulse to a coarse meal.
- Shred beets, then beans and pulse to mix. Transfer to a bowl and set aside, to make room in the food processor (difficult otherwise).
- If your food processor is smaller, it’s best to process things separately — you’ll avoid a lot of mess that way!
- Then in the empty processor, add the mushrooms mix, chickpeas, nutritional yeast, paprika, tapioca, liquid aminos, and chili flakes. Pulse to mix, don’t mix it too much — we’re not making hummus!
- Shape the mixture into 6-8 patties. Sauté each side for 10 minutes in the skillet, then bake at 400°F for 15 minutes. If you don’t have an oven, cook on really low heat for 15 minutes, and then put a lid on at the lowest heat setting, flipping the patties every now and then until they firm up. Baking is not a must, it only makes them firm and you can achieve that in a pan.
- Serve on whole wheat buns with chipotle queso, lettuce, tomato, and more heat if you’d like. Enjoy!
Brain health benefits
Onions, garlic, and mushrooms are rich in antioxidants and sulfur-containing compounds that help reduce inflammation and oxidative stress, both of which are associated with age-related cognitive decline. Mushrooms also contain ergothioneine, a unique antioxidant that may protect brain tissue over time.
Walnuts are one of the best plant-based sources of omega-3 fatty acids, which support memory, focus, and overall brain structure.
Black beans, chickpeas, lentils, and oats provide fiber and complex carbohydrates that help regulate blood sugar — important for stable energy and concentration! They’re also packed with folate, iron, and magnesium, which play key roles in neurotransmitter synthesis and brain cell function.
Beets contain natural nitrates that can improve blood flow to the brain, particularly in areas linked to executive function and working memory. Their deep pigment also provides antioxidant support through compounds like betalains.
