Crimini Mushroom Turkey Burger with Cumin and Chile

by Michelle Dudash, Chef and Registered Dietitian Nutritionist

April 7, 2014 • 5 comments

Sometimes I just want a big ole’ burger. But these days, ordering a burger might induce stares from people as if you’re trying to bum a cigarette, depending on the company you keep. While I believe that beef certainly has its place within a balanced diet, evidence is mounting that eating mostly plants, with some seafood and lean poultry, if any at all, is the way to go. Enter my latest creation comprised of turkey and mushrooms in one big, juicy burger. These patties will satisfy your craving while slashing artery-clogging saturated fats and adding much-needed fiber into the mix.

Wild mushrooms and commercially grown mushrooms treated with UV light are rich in vitamin D, which is very good news, since few foods offer enough vitamin D worth mentioning. And experts believe that many people aren’t getting enough direct sunlight exposure (15-20 minutes twice per week, with arms or legs exposed without sunscreen) for the body to make enough vitamin D. With health benefits ranging from improved bone health, a boosted immune system and improved mood, adequate vitamin D plays an integral role in a healthy body and mind.

Crimini Mushroom Turkey Burger with Cumin and Chile

1 (8-ounce) package crimini mushrooms (baby bellas), ends of stems trimmed (about 2 1/2 cups [175 g])

2 teaspoons (10 ml) organic expeller-pressed canola oil

1 1/4 pounds (20 oz) lean ground turkey

1 clove garlic

2 teaspoons (5.2 g) chili powder

2 teaspoons (5 g) ground cumin

2 teaspoons (10 ml) reduced-sodium soy sauce

Freshly ground black pepper

6 whole-grain hamburger buns

Sliced avocado, salsa and spring lettuce mix for topping

Preheat grill to medium heat (about 350°F).

Finely chop the mushrooms in a food processor. Heat a large skillet on medium-high heat and add the oil. Sauté the mushrooms in the hot oil until water releases and evaporates, about 10 minutes. Mince the garlic in the food processor and add to the mushrooms during the last few minutes of cooking. Remove from heat and add chili powder, cumin, soy sauce and pepper. Allow the mixture to cool for a few minutes, then stir in the turkey. Divide turkey into 6 portions and shape into patties slightly larger than the buns.

Grill patties on an oiled, pre-heated grill until cooked half way through, about 4 minutes. Turn and cook until done, about 2-3 minutes. Serve grilled patties on buns and top with avocado, salsa and lettuce.

Prep time: 10 minutes

Cook time: 20 minutes

Makes 6 servings, 1 burger each

Nutrition Facts (per serving): 405 calories, 16 g total fat (3 g saturated fat, 0 g trans fat), 520 mg sodium, 54 mg cholesterol, 38 g total carbohydrate (9 g fiber), 30 g protein, 24% DV iron, 12% DV calcium, 6% DV Vitamin A, 8% DV Vitamin C.