Healthy, baked mini burgers made from pumpkin, mushrooms and almond flour! They are vegan, grain-free and have only 75calories apiece
- 1 tablespoon olive oil (or oil of choice)
- 1 small onion, chopped
- 8 ounces mushrooms, chopped
- fine sea salt and freshly cracked black pepper to taste
- 1 15-ounce can white beans or pinto beans, drained and rinsed
- 1/2 cup almond flour (see note)
- 1/4 cup canned pumpkin puree
- 2 teaspoons minced fresh rosemary (see note for options)
- Preheat oven to 375F. Grease or spray all 12 cups of a standard muffin tin.
- In a large skillet, heat the oil over medium high heat. Add the onion; cook and stir for 5 minutes, Add the mushrooms; cook and stir for 4 to 6 minutes longer until mushrooms are very soft. Season with salt and pepper to taste.
- In a large bowl, mash the beans with a fork. Mix in the pumpkin, almond flour, pumpkin and rosemary until blended, then stir in the mushroom-onion mixture. Season to taste with salt and pepper.
- Portion burger mixture evenly (about 1/3-1/2 cup each), shaping into a loose patty; press into prepared cups.
- Bake in the preheated oven for 25 to 30 minutes until deep golden brown and set at the centers. Let cool in tins on wire rack for at least 5 minutes before removing. Serve warm or room temperature.
Storage: Store in an airtight container in the refrigerator for 5 days or freeze for up to 3 months. These will keep well at room temperature for several hours (e.g., packed in a lunch bag).
Rosemary Options: You can use 1 teaspoon dried rosemary or rubbed sage or 3/4 teaspoon dried thyme leaves in place of the fresh rosemary.
Almond Flour Options: You can grind 1/2 cup of your favorite nuts or seeds, ground in a food processor or coffee grinder, in place of the almond flour.
- Category: Lunch, Dinner, Snack
- Serving Size: 1 mini burger
- Calories: 75
- Sugar: 1.3 g
- Sodium: 92 mg
- Fat: 3.7 g
- Saturated Fat: 0 g
- Carbohydrates: 8 g
- Fiber: 2.4 g
- Protein: 3.7 g
- Cholesterol: 0 mg