My student guest blogger Mandy is at again with this epic vegan friendly lentil burger recipe!
Meatless Any Day
By Mandy Mindin
Burger buzz words like “no antibiotics”, “grass-fed” or “farm raised” may be confusing you, but you’re mostly worried that nothing will ever be able to replace the taste or texture of a juicy beef patty.
Worry no more and consider this lentil burger as your next “meatless” day of the week meal. Lentils are an excellent source of protein and fiber, one of the fastest cooking legumes and come in a variety of colors. Aesthetically pleasing, nutritionally beneficial and speedy, can you believe it?! Preparation of this legume is quite simple, toss the lentils in some water, add chopped onion and seasoning for taste and simmer until the water is absorbed.
Not ready to replace that hamburger yet? Then try incorporating them in a different dish. Lentils are quite versatile add them to soups, salads, tacos or as a side, they do not have much of a taste so season away. It is officially chili season, toss them in your crockpot with the rest of your fixings! You’ll see they are the perfect addition to the rest of the beans and ingredients.
Don’t let the longer ingredient list intimidate you, I promise it is worth it in the end!
Yield approximately 12 burgers
· 1 cup dried green lentils
· 2 ¼ c water
· 1 tsp parsley
· 3 garlic cloves, minced
· 1 ¼ c onion, finely chopped
· ¾ cup walnuts, finely chopped
· 2 cups breadcrumbs
· ½ cup flaxseed
· 3 cups mushrooms, chopped
· 1 ½ cup spinach, chopped
· 2 TB olive oil
· 3 TB balsamic vinegar
· 2 TB mustard
· s & p to taste
· ½ tsp cumin
· ½ avocado, sliced- optional as a topping
1. In a small pot, bring the lentils, water, parsley, 1 garlic clove and ¼ cup of the onion to a boil. Reduce heat and simmer for approx. 35 minutes, until the water is absorbed.
2. While lentils are cooking, combine walnuts, breadcrumbs and flaxseed in a bowl. Add salt, pepper [as desired] and cumin, mix well.
3. Over medium/low heat, sauté the remaining onion, garlic, mushrooms and spinach in olive oil for 8-10 minutes, then set aside.
4. Remove lentils from the heat, add vinegar and mustard and mash with a wooden spoon into a thick paste.
5. In a large bowl, combine mashed lentils, sautéed vegetables and breadcrumb mixture and mix well. Allow to cool in refrigerator for approx. 15 minutes.
6. Form burger patties, using your hands, to desired size and place in a seasoned and oiled pan.
7. Over medium heat, lightly cook patty for approx. 3-5 minutes on each side or until lightly browned and crisp.
8. Remove from heat and place inside your choice of a bun or on top of a lettuce leaf along with your toppings of choice.
9. Prepare to be pleasantly surprised and enjoy!
** Leftover patties can be placed in plastic bags or wrapped in aluminum foil and frozen.
Great work Mandy! Hope you guys give this one a shot.
Andy De Santis RD MPH