Simply Delicious Vegan Lentil Burger Recipe


Alright, I have to admit, I have been trying to create the perfect veggie burger for a long time now without much success. The typical ones I had tasted before were either too mushy, or too obviously “healthy-tasting” (that’s the French foodie in me speaking!!) or just tasted too “complicated,” if you know what I mean. Now, I have remedied all that! 

This the best vegan, veggie burger I have ever eaten and I am not just talking nutrition-wise. The ingredients are indeed superb – I’ll get to that in a minute – but I am talking tasty, chewy, not mushy, almost “meaty” as a juicy burger you can sink your teeth into! Here is how I managed to achieve all that, using these nutritious ingredients: I use cooked farro* (see Editor's Note below about farro) as my base (I keep it intact, not ground) which gives it that chewy-nutty texture, then, I add puréed lentils and sautéed diced cremini mushrooms which give it that “meaty-ness”, and finally I “bind” it all together with ground oats and seasonings. It is loaded with protein and fiber; rich in vitamins and minerals; and a source of healthy, unsaturated oil – it is firing on all cylinders! 

Read more: 7 Best Vegan Protein Sources

I also like to use French lentils (Le Puy) for this recipe. If you prefer, you can cook from scratch whichever type of lentil you choose. (a little over 1/3 cup dry to make 1 cup cooked, then rinsed and drained – follow package instructions)

Watch me make it in my own kitchen, below–it’s so easy! 

Simply Delicious Vegan Lentil Burger Recipe

Makes 4 burger patties

Ingredients
      
Chewy Base:
1/2 cup dry whole farro* (see Editor's Note below)

"Meatiness":
1 cup canned black lentils, rinsed and well drained (I like to use French Lentils in this recipe but any lentils will work)
1 tablespoon olive oil
2 cups raw cremini mushrooms, rinsed and diced (8 oz)

Binding:
1/2 cup rolled oats
2 teaspoon tomato paste
1/2 teaspoon dijon mustard
1 teaspoon onion powder
1 teaspoon garlic powder
1/2 teaspoon salt

Directions

Getting everything ready:

1. Preheat a non-toxic, non-stick, medium pan and when hot, add the 2 cups diced mushrooms and cook until tender for 10 to 12 minutes until water has evaporated (do not add any oil). Transfer to a bowl and set aside. You will end up with 3/4 cup cooked diced mushrooms.

2. Meanwhile, place 1/2 cup dry farro* in 1 3/4 cups boiling water and cook for 10 minutes, until water has evaporated. Transfer to a measuring cup or bowl and set aside to cool. You will end up with 1 cup cooked farro*.

3. 
Place the rolled oats in the bowl of a small food processor and grind until medium fine (it shouldn't be a powder) and set aside.

4. 
Place the canned (or cooked) lentils (make sure they are well rinsed and drained) in food processor and grind, scraping the sides to form a paste.

5. 
Add the olive oil and grind again until smooth. Transfer to a cup and set aside.You will end up with about 3/4 cup puréed lentils.

Read more: The Healthiest Cookware and Bakeware Options

Assembling:

1. 
Place the cooked mushrooms, ground oats and puréed lentils in a medium bowl and stir gently with a spoon.

2. Add tomato paste, Dijon mustard, onion powder, garlic powder and salt and stir again.

3. 
Add the cooked farro* last and, using your hands, “dig in” and work the mixture so that it forms a ball.

4. Form into 4 equal patties. I like to use a big ice-cream scooper to make them more uniform and compact and finish forming the patty with my hands. You can refrigerate or freeze at this point until ready to grill. 

5. When ready to grill, drizzle a little oil in a large non-toxic, non-stick skillet and heat over high heat. When the pan is very hot, place the patties on the pan and cook for 2 to 3 minutes on each side.

Optional: Use a pastry brush to coat each patty with homemade BBQ sauce on both sides (about 1 tablespoon per patty) and serve on soft wheat buns with garnishings.

Editor's Note: *Farro is the Italian name for emmer wheat, an ancient strain of hard wheat from the Fertile Crescent in western Asia. Often confused with spelt due to their similar taste and texture, farro comes in perlato (pearled) and semi-perlato (semi-pearled). Choose semi-perlato, it has more of the fiber and bran intact. Buy whole, uncracked farro if you are able to find it. Because its lower in gluten than hybridized wheat, many people who are sensitive to wheat find they are able to tolerate farro. Because it contains gluten, however, someone who is celiac would have to avoid this and experiment using another gluten-free grain such as brown rice in this recipe.

Image, video and recipe via Catherine Katz of Cuisinicity.com


By Catherine Katz, Ph.D.| March 28, 2016
Categories:  Recipes
Keywords:  Cuisinicity

About the Author

Catherine Katz, Ph.D.

Catherine Katz, Ph.D.

Catherine is the founder of Cuisinicity- Love the Food That Loves You Back, a website where good food and good health come together in a way that is feasible for today’s busy families, as it has been for hers (Catherine and her husband, Nutrition expert Dr David L. Katz, have 5 children!). Catherine’s recipes have been widely featured in national media, including ABC News, O Magazine, Eating Well, Prevention Magazine, Woman’s World, Fitness, Shape, and many others. She is the co-creator of the Nutrition Detectives™ food label literacy program, now in use by thousands of schools all over the world and has collaborated in the production of other health promotion programming, including the Unjunk Yourself® music video program.



 

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