Allergy Associates of La Crosse / Recipes / Teff Vegan Burger with White Beans and Mushrooms

Teff Vegan Burger with White Beans and Mushrooms

Serving size: 4


  • 1/2 cup whole teff
  • 1 cup white cannellini beans
  • 1 Tbsp. olive oil, for cooking
  • 1 small onion, diced finely
  • 3 cloves of garlic, minced
  • 4 oz. cremini mushrooms, diced finely
  • 1 tsp. dried thyme
  • 1 tsp. dried parsley
  • 1 tsp. dried basil
  • 1/2 tsp. salt


  1. In a medium saucepan, combine teff with two cups water, bring to a boil, reduce to simmer and cover. Cook for 15-20 minutes.
  2. Remove the cover at the end of the cook time, stir grains and let excess water evaporate.
  3. In a large bowl, add beans and mash then set aside.
  4. In a skillet, add oil, heat over medium heat and add onions and garlic. After 2-3 minutes, add mushrooms and herbs, sautéing until mushrooms are soft.
  5. Add mushroom mixture and cooked teff to the bowl of mashed beans. Mix until combined and let cool if hot.
  6. Create 8 patties, let sit until firm.
  7. Add oil to a skillet, cook patties over medium heat for 3-5 minutes on each side or until lightly brown. Serve with your favorite burger toppings.

Nutrition per serving: 190 calories, 31 g carbohydrates, 4 g fat, 5 g fiber, 7 g protein, 420 mg sodium, 1 g sugar.

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