Our Vegan Lentil Burgers are the perfect protein-packed addition to any plant-based lunch or dinner. We love eating them wrapped in lettuce or served with any of the slightly bitter greens. Bitter greens stimulate enzyme production and help boost the digestive process. For those of us suffering from digestive issues – autoimmune or other – bitter greens are worth giving a try.
With approximately 18 grams of protein per cup of cooked lentils and the addition of quinoa, our burgers not only give my family the protein they need but also provide necessary dietary fiber.
Why Lentils?
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Easy to prepare
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Approximately 18 grams of protein per cup of cooked lentils
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High in fiber – 16 grams per cup
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Excellent source of folate. Folate is needed for red blood cell formation and nervous system support.
Vegan Lentil Burgers
2014-08-18 10:35:55
Ingredients
- 2 cups cooked French lentils
- 1 cup cooked quinoa
- 1/4 cup cooked and mashed butternut squash
- 1/2 red onion, finely diced
- 2 cloves garlic, pressed or finely minced
- 1/2 cup gluten-free rolled oats, buzzed in coffee grinder to create a coarse meal
- 1/4 cup chopped fresh parsley
- 1 tablespoon chia seeds
- 1 tablespoon golden flax seeds
- 1/4 cup water
- 1 tablespoon Spicely Organic Tzatsiki Seasoning
- sea salt and fresh pepper to taste
Instructions
- Note: I typically prepare my lentils and quinoa in the morning for time-efficient dinner prep.
- Lentils: Using a large saucepan, add 1 cup dry French lentils, 4 cups low-sodium or homemade vegetable broth and 1 bay leaf. Bring to a boil. Reduce heat to simmer for approximately 20-30 minutes or until lentils are tender. Add a nice pinch of Himalayan sea salt and set aside to cool completely.
- Prepare quinoa according to package directions. Let cool.
- Preheat oven to 350 degrees F.
- Grind flax and chia seeds in coffee grinder. Add ground flax & chia to 1/4 cup of water and set aside for 5 minutes to form your flax & chia "egg"
- Buzz oats in coffee grinder or food processor until coarse meal forms.
- Add all ingredients in a large bowl and mix well. I typically use my (clean) hands making sure the burgers are thoroughly mixed.
- Taste to make sure you have added enough spice mix, salt, and pepper. Everyone is different!
- Form into small patties. Place on parchment lined baking sheet in the oven for about 15 minutes. Turn and bake another 10 minutes.
- I like the outside of my lentil burgers slightly crispy, therefore, I heat 1 tablespoon coconut oil in my iron skillet and place the burgers (out of the oven) into the oil for 1 to 2 minutes. This gives them a little crunch and they seem to hold up well when eating in a "bun" of lettuce.
Notes
- vegan, gluten-free, dairy-free
https://goofyfootfoods.com/
Other Goofy Foot Foods Lentil Recipes:
Strawberry Lentil Salad with Fresh Strawberry Vinaigrette Dressing
