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Yummy turkey and mushroom burgers

Try this simple turkey and mushroom burger recipe. You will never go back to beef or shop bought!

turkey-mushroom-burgers

Turkey and mushroom burgers are a great source of protein for running recovery and low on fat. Freeze really well too – very handy for you to prepare some for through the week 🙂 Sumac adds a very tasty twist of lemony spice – it’s often used in Mediterranean and Middle Eastern cooking. Sumac also has anti inflammatory properties – excellent for runners. Recipe was inspired by allrecipes.co.uk and BBCGoodFood.

Ingredients:

Serves 6

  • 450g turkey mince
  • 4oz closed button mushrooms
  • 1x onion, finely chopped
  • 50-70g dried breadcrumbs (up to 2 slices)
  • 1x free range egg, lightly beaten
  • 1x clove garlic, finely chopped or crushed
  • 1x tsp salt
  • ½ tsp black pepper
  • 1½ tsp sumac
  • 1x tsp mixed herbs
  • 2x tbsp rapeseed oil

Method:

Prep 15 mins, Cooking time 14 mins

  1. Using a food processor, finely chopped the onion and mushrooms. Crush the garlic.
  2. Add 1 tbsp rapeseed oil to a non-stick pan. Put on a medium heat and add the mushroom, onion and garlic.
  3. Cook for 3-5 mins, stirring occasionally.
  4. Once softened, put the mix onto a cool plate and leave to cool properly for 10 mins.

    While that is cooling, prepare the rest of your recipe…

  5. Process the bread until fine breadcrumbs. Put them into a large bowl.
  6. Process turkey mince for 20 seconds. Scoop into bowl with the breadcrumbs.
  7. Add in the sumac, salt, pepper, mixed herbs.
  8. Add lightly beaten egg.
  9. Now, add your cooled mushroom, onion, garlic mix.
  10. Mix together thoroughly using a potato masher.
  11. Once mixed, portion into 6 burgers.
  12. Add burgers to a non-stick pan, adding 1x tbsp rapeseed oil.
  13. Cook on a medium heat for 7 mins on each side.
  14. To store: Seal or cover with cling film and keep in a fridge for up to 3 days.

 

Serve and enjoy – the blue cheese on this pic is a deserved indulgence post #trailrunning!

Benefits:

Turkey:

Low GI, low in fat – and a rich source of iron, zinc, potassium and phosphorus. Contains vitamin B6 and niacin which are both key for your body’s energy production. Helps strengthen your immune system as it contains serotonin.

Mushroom:

Low calorie ingredient which can boost the immune system by increasing the activity of natural killer cells. Mushrooms help arteries by reducing inflammation in arterial cells and preventing white blood cells from sticking to arterial walls.

Sumac:  

Anti everything it seems! Anti inflammatory, anti fungal, anti microbial, antioxidant.

Further recipe twists you can try:

  • For extra flavour: chestnut mushrooms (instead of button mushrooms)
  • Red onion for a milder, sweeter flavour (than yellow onion)
  • Zest of 1/2 small lemon (instead of sumac)
  • Gluten free breadcrumbs
  • Add spinach for iron

 

Hope you enjoy
Jeff