Foundation Diet and Health
The best perspective for your health
The best perspective for your health
The best perspective for your health
The best perspective for your health

Mushroom Burger with Lupine Flour and Grits

This mushroom burger with lupine flour and grits is a protein powerhouse and amazingly low in fat. Please note that the recipe is only for the patties.


83% 52/40/08 
Ω-6 (LA, 0.9g) : Ω-3 (ALA, 0.2g) = 5:1

Ingredients (for servings, )


  • blender or shredder
  • skillet (frying pan)
  • stove
  • oven
  • casserole dish (baking dish)

Type of preparation

  • cook
  • bake
  • chop or grind
  • blend
  • sweat
  • remove the skin


  1. For the patties
    Peel and dice the onions. Cut the mushrooms into small pieces. In a nonstick skillet, sweat the mushrooms and onions. If you want you can add a little oil, but it also works just fine without any.

  2. Deglaze with the vegetable broth and season as desired. Stir in the lupine flour and then let the mixture cool. 

    In the meantime, preheat the oven to 180 °C (≈ 356 °F).

    The original recipe doesn’t give any exact amounts for the spices, which is why we have just listed 1 pinch. You can add more if you prefer. The author also included both table salt and kala namak (rock salt). We have instead just listed sea salt.

  3. Coarsely blend the lupine grits in a blender. Shape the burger mixture into small patties and then dredge the patties in the lupine grits.

  4. Place the patties on a baking sheet lined with parchment paper and bake for 15 minutes. Flip and then bake for 15 more minutes.

  5. Assembling and serving
    For a classic burger, assemble these burgers with layers of tomato and cucumber. Topped with avocado cream — and served with a flaxseed bun (see p. 31 in the same cookbook) — you will have an amazing tasting burger!

Nutritional Information per person Convert per 100g
2000 kcal
Energy161 kcal8.0%
Fat/Lipids3.4 g4.8%
Saturated Fats0.45 g2.3%
Carbohydrates (inc.dietary fiber)21 g7.9%
Sugars4.1 g4.6%
Fiber11 g43.0%
Protein/Albumin17 g33.2%
Cooking Salt (Na:310.4 mg)788 mg32.9%
A serving is 262g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
MinCopper, Cu 0.71 mg71.0%
ProtThreonine (Thr, T) 0.60 g64.0%
ProtTryptophan (Trp, W) 0.14 g58.0%
ProtIsoleucine (Ile, I) 0.67 g54.0%
VitFolate, as the active form of folic acid (née vitamin B9 and 105 µg52.0%
ProtValine (Val, V) 0.79 g49.0%
MinManganese, Mn 0.95 mg48.0%
ProtLeucine (Leu, L) 1.1 g46.0%
ProtLysine (Lys, K) 0.82 g44.0%
ProtPhenylalanine (Phe, F) 0.61 g40.0%

Detailed Nutritional Information per Person for this Recipe

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per person 2000 kcal
Linoleic acid; LA; 18:2 omega-6 0.89 g9.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.16 g8.0%

Essential amino acids per person 2000 kcal
Threonine (Thr, T) 0.60 g64.0%
Tryptophan (Trp, W) 0.14 g58.0%
Isoleucine (Ile, I) 0.67 g54.0%
Valine (Val, V) 0.79 g49.0%
Leucine (Leu, L) 1.1 g46.0%
Lysine (Lys, K) 0.82 g44.0%
Phenylalanine (Phe, F) 0.61 g40.0%
Methionine (Met, M) 0.12 g13.0%

Essential macroelements (macronutrients) per person 2000 kcal
Sodium, Na 310 mg39.0%
Phosphorus, P 254 mg36.0%
Potassium, K 727 mg36.0%
Magnesium, Mg 84 mg22.0%
Calcium, Ca 74 mg9.0%

Essential trace elements (micronutrients) per person 2000 kcal
Copper, Cu 0.71 mg71.0%
Manganese, Mn 0.95 mg48.0%
Zinc, Zn 2.3 mg23.0%
Selenium, Se 10 µg19.0%
Iron, Fe 2.2 mg15.0%
Iod, I (Jod, J) 19 µg12.0%
Fluorine, F 1.4 µg< 0.1%
Notes about recipe

This mushroom burger with lupine flour and grits is a protein powerhouse and amazingly low in fat. Please note that the recipe is only for the patties.

This recipe is just for the patties: Information about the other ingredients needed for the burgers can be found unter Alternative preparation. Use your favorite ingredients to create your own version.

Lupine flour and grits: Lupine flour and grits are made from the seeds of “sweet” lupine species, which have been bred to contain low levels of alkaloids. Lupine is in the same family as peas, chickpeas, and peanuts. It contains all of the essential amino acids and is therefore a favorite protein source for vegetarians and vegans. The seeds also contain high amounts of the carotenoids, vitamin E, potassium, magnesium, and iron. In contrast to many other legumes, lupine contains alkaline protein, which causes very little uric acid to form. It is therefore especially suited for people who as a result of rheumatic disease or gout need to eat a low-purine diet. However, lupine can be problematic for those with allergies. Either a sensitivitty to lupine itself can appear or a cross-allergy to lupine if you are already allergic to other legumes, especially peanuts.


Low-sodium vegetable broth: We use reduced-sodium vegetable broth to decrease the amount of salt with no resulting decrease in flavor. Use your preferences as a guideline when adding salt to this dish. If you are interested in reading more on the subject, we suggest the book Salt, Sugar, Fat.

Alternate preparation

Other ingredients for the burgers: To assemble, the author recommends flaxseed buns (see page 31 in the same cookbook) as well as tomato, cucumber, and avocado cream. You can also add lettuce or onions. And in place of the avocado cream, you can use any of your favorite burger toppings.

Topping recommendations: Another burger topping that also goes well with these patties is Button Up White Bean Gravy from the cookbook Protein Ninja by Terry Hope Romero.