umami turkey burger + caramelized onions and roasted mushrooms

 It is a turkey burger that has been infused with a savory sauce, called umami. The burger is then topped with onions that have been carmalized, roasted mushrooms, and more umami sauce. Thus creating the perfect twist to the average turkey burger. One bite, and you are going to be hooked.

What?  You are still unsure what “umami” is? Umami is a Japanese word for the fifth taste. It is not the taste of sweet, sour, bitter or salt, but more of a savory flavor. The umami sauce used in this burger is a sauce that contains yeast flakes, tamari(gluten free soy sauce), garlic, vinegar, and salt. The yeast flakes, has a strong nutty, cheesy flavor and gives the sauce its rich yellow color. Yeast flakes can be found at Whole Foods, in the section near the products for protein shakes.

Not only is this Umami Turkey Burger healthy, but it is delicious too! My family was very curious to try the umami sauce, starting off by tasting a little at a time, and finally smothering their burgers with it. It was a hit and they are hooked on umami. Next, I’m going to use the left over sauce for stir-fried brussels spouts and post the results and recipe. Be sure to follow this blog on Bloglovin so you won’t miss the post!

Umami Turkey Burger + Caramelized Onions and Roasted MushroomsAdapted from True Food

Ingredients:
1 pound 93% lean ground turkey
1-tablespoon nutritional yeast flakes
2-tablespoon Unami Sauce (see recipe below)
¼ cup grated Parmigiano-Reggiano cheese
1-teaspoon sea salt
½ teaspoon freshly ground pepper
4 whole-wheat burger buns

Directions:
Using your hands, mix the turkey, yeast flakes, Parmesan cheese, umami sauce, salt and pepper in a bowl to combine. Divide the meat into 4 patties. Wash your hands.

Preheat the grill to medium-high heat. Grill the burgers until cooked through, about 5 to 7 minutes on one side then flip over and cook for another 5 minutes on the other side.

Place the burgers on the buns. Top with the grilled onions, roasted mushrooms and drizzle each one with a bit of the Umami sauce.

Serves: 4

Calories per serving: 435 (with each 1 tablespoon sauce, caramelized onions, and roasted mushrooms)

For the Umami Sauce:
1/4-cup apple cider vinegar
1/4-cup water
3 tablespoons tamari
1-cup nutritional yeast flakes
6 garlic cloves, mashed
1/2-cup extra-virgin olive oil
Salt (optional)

Instructions:
Put the vinegar, water, tamari, yeast flakes, and garlic in a blender or food processor and blend until combined.
Remove the feed tube and, with the machine running, slowly drizzle in the olive oil.
Blend until the mixture becomes thick and emulsified, like mayonnaise. Adjust the seasoning with salt as needed.

Pour the mixture into a lidded jar and refrigerate for up to 2 weeks. Bring the sauce to room temperature and shake before using.

Makes: 1-½ cups
Serving size: 1 Tablespoon
Calories per serving: 48

For the Caramelized Onions:
1-tablespoon canola oil
3 yellow onions, thinly sliced

Heat the canola oil in a large skillet over low heat. Add the sliced onions and cook for 30 minutes, stirring often, until they are soft and brown. Let cool, and then store in a lidded container in the refrigerator for up to 3 days.

Serves: 8
Calories per serving: 28

For the Roasted Mushrooms:
8 ounces white mushrooms, thinly sliced
1-tablespoon extra-virgin olive oil
Pinch of sea salt
Freshly ground black pepper

Preheat oven to 400 degrees F.

In a large bowl, coat the mushrooms with the oil, salt, and pepper. Arrange in a single layer on a baking sheet lined with parchment paper. Roast for 12-15 minutes until soft, browned, and starting to crisp. Keep warm. Set aside.

Serves: 8
Calories per serving: 25