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Grilled Balsamic Portobello Mushroom Burger

July 04, 2016
Featured in: Food Rx, Dinner, Sandwiches
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These classic grilled balsamic portobello mushroom burgers are a tasty vegetarian option for the grill!

These classic grilled balsamic portobello mushroom burgers are a tasty vegetarian option for the grill! 

Happy Fourth of July! Hope y'all are having a blast with family, friends and lots of yummy red, white and blue food! 

July fourth is one of my favorite food holidays. There's something special about hanging out with friends by the grill, enjoying your meal outside in the heat with an ice cold beer. And I just love the mix of rich foods, like ribs and macaroni and cheese, with lots of fresh salads and summer produce. Yay for balance!

Most of my memories of July Fourth growing up are at my dad's house. Every year he threw a massive weekend pool party for his old fraternity friends, essentially a huge college reunion. We would spend days cleaning and cooking massive batches of blue cheese coleslaw, pasta salad and cutting up chunks of fresh fruit...although my parents memory of how much I helped probably differs from mine. Then when everyone got in town, me and the rest of the kids my age would go off and get into shenanigans while the adults did their adulting. 

These classic grilled balsamic portobello mushroom burgers are a tasty vegetarian option for the grill!

The one monkey wrench was the fact that many of those years, I was a vegetarian. It was a hard thought decision I made based on strong morals and ethics...and by that I mean my best friend was a vegetarian so I had to be one too. This was always a hassle for my meat loving dad, who once proclaimed the five basic food groups to be chicken, beef, pork, lamb and seafood. Each meal had to have a vegetarian option that was grilling friendly. So let's just say I had a lot of portobello mushroom burgers. 

Whether you're looking for a vegetarian option this July Fourth or just want a lighter option so you can have more room for sides (I'm in the latter camp), consider whipping up these portobello mushroom burgers. Not only do they make a seriously tasty and meaty burger, but they also pack a nutritional punch. Because mushrooms are technically a fungus and not a vegetable, mushrooms have a unique combination of nutrients. 


These classic grilled balsamic portobello mushroom burgers are a tasty vegetarian option for the grill!

  • Mushrooms have been used in traditional medicine for immune support for ages. That's because mushrooms contain multiple compounds, including beta glucans, that boost the action of white blood cells. Mushrooms are also one of the few food sources of vitamin D, a vitamin that plays critical roles in the immune system. 
  • Mushrooms are also one of the few plant based sources of conjugated linoleic acid (CLA), a type of fatty acid that plays a special role in the prevention of breast cancer and possibly other hormone dependent cancers. 
  • A cup of mushrooms is a very good source of zinc, a mineral that plays important roles in immune function, skin and eye health. 
  • Mushrooms are also an excellent source of selenium, one of the best plant based sources in fact. This antioxidant mineral plays a role in thyroid health. 
  • No need to go completely vegetarian or vegan, but simply cutting back on meat and eating more plants can have powerful health benefits! By providing plant based umami flavor, mushrooms make eating a more flexitarian pattern easy. 

This grilled balsamic portobello mushroom burger packs plenty of flavor from an overnight marinade in balsamic vinegar, olive oil and plenty of garlic. Serve it with any variety of toppings, but guacamole, feta and ripe summer tomato is a favorite of mine. 

These classic grilled balsamic portobello mushroom burgers are a tasty vegetarian option for the grill!

This portobello mushroom burger by @rhartleyRD on @healthyaperture is a perfect vegetarian dish for the grill!
These classic grilled balsamic portobello mushroom burgers are a tasty vegetarian option for the grill!

Grilled Balsamic Portobello Mushroom Burger

Yield

Serves 4

Ingredients

  • 1/4 cup balsamic vinegar
  • 2 tablespoons extra-virgin olive oil
  • 5 garlic cloves, minced
  • 1/2 teaspoon dried basil
  • 4 portobello mushroom caps
  • 4 whole grain hamburger buns
  • 1 tomato, sliced
  • 1/2 cup guacamole
  • 1/4 cup feta, crumbled

Directions

  1. In a large zip top bag, mix together balsamic, olive oil, garlic, and basil. Season with salt and pepper. Add portobello mushrooms and toss to coat. Refrigerate 8 hours to marinate. 
  2. Heat grill on medium-high heat. Add mushrooms and grill four minutes per side until grill marked and tender. While mushrooms are grilling, lightly toast the buns on the grill.
  3. Serve portobello burgers on the bun with tomato slices, guacamole and feta. 
Click for nutritional information
Calories 310
Carbohydrates 36g
Fiber 4.3g
Sugar 9.3g
Fat 13.8g
Protein 11.5g
Sodium 525mg
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RachaelAnAvocadoADay

RachaelAnAvocadoADay
Rachael Hartley is the author of the FOOD Rx on HealthyAperture - a monthly feature that embraces the saying "Let food be thy medicine." The tasty, whole food recipes shared in Food Rx take advantage of the healing power of food, highlighting ingredients with known health promoting abilities. Rachael is also private practice dietitian and blogger at Avocado A Day Nutrition. She is passionate about helping men and women improve their physical and mental health and wellbeing with nourishing and delicious whole foods, mindfulness and intuitive eating. As lifelong food lover, the kitchen is her playground and she enjoys experimenting with new ingredients, trying new cuisines and sharing those creations on her blog. When not working with clients or blogging, you can find her playing with her two big fluffy dogs, practicing yoga, or traveling with her husband.
More posts by RachaelAnAvocadoADay
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