Preparation time: 15 minutes.
Serves: 2 simple vegan / gout friendly plant-based burgers
For burger fanatics like me, the thought of living with gout often felt like a particularly cruel joke. So, you can imagine how devastated I was to learn that I had such a serious illness. Now, I’m not one to whine about the hardships that life throws my way. I knew I had to roll up my sleeve and figure this gout thing out.
Having said that, I was missing my tasty burgers terribly for the first few months. But suffering through several excruciatingly painful bouts of gout cleared my mind. There was no way I was going to eat ground-up beef from who knows wherever again. What a difference gout can make!
The good news is that a nice portobello mushroom burger makes a surprisingly great-tasting alternative to a regular beef burger. After reading this recipe you’ll understand why the Portobello and mushroom burger is called the “steak” of veggie burgers.
A common misconception is that making your meals gout-friendly will have a negative impact on their taste. Well, get ready to be shocked at how tasty this bad boy is considering its low-calorie count!
Gout Diet Portobello Mushroom Burger Ingredients
Here’s a list of the items we’ll need for this mouth-watering portobello mushroom burger:
- Portobello Mushrooms: 2 bun-sized shrooms will do the trick!
- Olive Oil: 2 tablespoons olive oil
- Avocado: 1 avocado, medium size
- Soy Sauce: 1 tablespoon soy sauce for umami flavor
- Rosemary: 1 sprig of fresh rosemary, bruised slightly before use to release the oil
- Garlic: A few garlic cloves, roughly chopped It’s entirely up to you how many cloves you use.
- Salt: The marinade and avocado mash will both contain a pinch of salt.
- Balsamic Vinegar: Two tablespoons of your favorite, but not too expensive.
- Black pepper: A pinch of black pepper will be added to the marinade.
- Broccolini: A single bunch of grilled broccolini works well as a substitute for french fries.
What Makes This the Perfect Gout-Friendly Burger?
If you’ve been following my blogs for a while, you’ve probably noticed that, despite having gout, I’m a huge foodie. I enjoy being able to include gout-fighting ingredients to give my meals a unique flavor. This unique portobello and mushroom burger is no exception.
Here’s how some of these hand-picked components help the burger stay gout-friendly while adding taste.
Despite being moderately high in purines, mushrooms are a nutrient-dense whole food that can help with gout. Unlike meat-based diets, purine-rich vegetables like mushrooms help the body clear purines from its system.
Avocados are naturally low in purines, but rich in antioxidants, vitamins, and minerals. Antioxidants are known to have anti-inflammatory properties and help fight free radicals in your body.
Garlic is a herb that is extremely effective in alleviating gout symptoms. It can help the body eliminate excess uric acid while also fighting inflammation.
Olive oil has anti-inflammatory and antioxidant properties. These are important ingredients in the treatment of gout symptoms. Cold-pressed olive oil should be part of your diet because it contains healthy fats and helps with joint swelling.
Step-By-Step Portobello Mushroom Burger Preparation
Prepare the mushroom marinade
The mushroom marinade is critical to making the flavor of this portobello and mushroom burger stand out. In a mixing bowl, combine the following ingredients: soy sauce, olive oil, balsamic vinegar, rosemary black pepper, garlic, and a pinch of salt. Make sure to thoroughly mix everything and set it aside for a few minutes.
Remove the gills and cut the stem to give your mushrooms a cleaner appearance. Then pour in the delicious marinade and set it aside for about 30 minutes. Giving them a toss every ten minutes or so is a good idea. This will help ensure that the marinade coats all sides.
Here comes the avocado mash
There’s nothing like a bright-green avocado mash to whet your appetite. Fortunately, this one is a breeze to prepare. Simply scoop out one avocado, add a pinch of salt, a lime’s worth of lemon juice, and mash.
Forget the French fries, here come the pan-fried broccolini
This pan-fried broccolini has a similar flavor to broccoli but a different texture. Although the stems are a little woody, they are edible. I prefer them to broccoli stalks, which can become mushy if not cooked properly.
Wash and dry the broccolini before cooking it with a little oil and a pinch of salt. This will prep it nicely for cooking.
Cook the mushrooms and the broccolini
We need to preheat our grill now that we’re nearing the end of our masterpiece. Let’s remove some of the garlic and rosemary and grill those juicy mushrooms. Cook until you see that they are becoming thinner as moisture is released.
I don’t know about you, but I prefer my mushrooms to be somewhat charred. It shouldn’t take more than 5 minutes on each side, but I usually flip them every 2 minutes until they’re done.
See how tasty and delectable those mushrooms turned out? Now we get to do the same thing again, but with broccolini. Char it briefly, and your broccolini fries are ready!
Now that everything is done, remove the mushrooms from the grill and place them between the buns. Add loads of avocado mash (there is no such thing as too much avocado mash) for an out-of-this-world veggie burger experience!
List of Ingredients:
- 2 tablespoons extra virgin olive oil
- 3 garlic cloves, roughly chopped
- 2 teaspoons balsamic vinegar
- 1 fresh, bruised rosemary sprig
- 1 teaspoon of soy sauce
- 1 avocado
- 1 teaspoon salt
- Broccolini, 1 bunch
- 1 teaspoon of salt
- a quarter teaspoon of olive oil
- 2 each Portobello Mushrooms
- 2 each Burger buns