- Country: USA
- Region/Province: General (Southern BBQ influence)
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Servings: 4
- Difficulty: Easy
Health Benefits
- Weight Management: Low in calories and fat, high in fiber.
- Heart Health: A heart-healthy alternative to traditional beef burgers.
- Digestive Health: Portobello mushrooms are a good source of fiber.
Dietary Categories
- âś… Vegan, Vegetarian, Dairy-free
- ❌ Contains gluten (unless using gluten-free buns).
Nutritional Highlights (per serving)
- Calories: 350
- Protein: 10g
- Fiber: 8g
- Key Nutrients: B Vitamins, Potassium, Selenium
Ingredients (with quantities)
- 4 large portobello mushroom caps, stems removed
- 4 whole wheat burger buns
- 1/2 cup homemade BBQ sauce (see below)
- 1 red onion, sliced
- 1 cup lettuce or mixed greens
- 1 avocado, sliced
- For the BBQ Sauce:
- 1/2 cup tomato paste
- 1/4 cup apple cider vinegar
- 2 tbsp maple syrup
- 1 tbsp soy sauce (or tamari)
- 1 tsp smoked paprika
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
Instructions
- Preheat grill or grill pan to medium-high heat.
- In a small bowl, whisk together all the ingredients for the BBQ sauce.
- Brush the portobello mushroom caps with olive oil and season with salt and pepper. Grill for 5-7 minutes per side, until tender.
- During the last 2 minutes of grilling, brush the mushroom caps with the homemade BBQ sauce.
- Toast the whole wheat buns on the grill for 1-2 minutes.
- Assemble the burgers: Place a grilled portobello mushroom cap on each bun and top with lettuce, red onion, and avocado slices.
Chef’s Healthy Modifications
- Original ingredient → Healthier substitute: Using portobello mushrooms instead of ground beef creates a delicious and satisfying plant-based burger.
- Cooking method change for health: Grilling is a healthy cooking method that requires minimal oil.
- Portion/serving suggestions: Serve with a side of baked sweet potato fries or a fresh green salad.
Cultural Context
BBQ is a cornerstone of American culinary tradition, with regional variations across the country. This recipe offers a healthy, plant-based take on the classic American BBQ burger, using portobello mushrooms to mimic the meaty texture of a traditional burger patty. It’s a perfect example of how American cuisine is evolving to incorporate healthier, more sustainable options.
