Lentil Mushroom Burgers
Veggie burgers with cooked lentils, mushrooms and onions with Ezekiel bread crumbs, ground flax, arrowroot, and spices
Equipment
- fry pan or skillet
- large mixing bowl
- parchment paper
- baking sheet
Ingredients
For the cooked mushrooms
- 1/2 onion diced
- 16 oz mushrooms chopped (2 packages)
- 2 tsp liquid aminos or low sodium soy sauce
- 1 tsp chili powder
- 1/4 tsp ground black pepper
For the rest of the burger ingredients
- 3 cups cooked lentils
- 1 cup Ezekiel cereal or bread crumbs
- 1/2 cup raw pumpkin seeds finely chopped or sub walnuts
- 2 tbsp ground flax seeds
- 1 tbsp arrowroot starch
- 1/2 tbsp Mrs Dash seasoning
Instructions
- 1. Heat up a pan on medium heat with a small amount of oil (or water saute if you are oil free). Add in the chopped onion, mushrooms, liquid aminos, chili powder and black pepper and stir. Cook until the onions and mushrooms are soft and slightly browned and most of the water from the mushrooms has evaporated- about 5-7 minutes.
- 2. Add the mushrooms and onion mixture to a large mixing bowl. Add in the cooked lentils, Ezekiel cereal, pumpkin seeds, flax, arrowroot starch, Mrs Dash and stir to combine. Let this mixture sit for 5 minutes.
- 3. Scoop out the burger mixture and press into a mason jar ring to make uniform patties. Recipe makes 9 patties. Bake for 25 minutes at 350 on a parchment paper lined baking sheet, flipping halfway through.
Notes
I use Ezekiel cereal in this recipe in place of bread crumbs. Other substitutions are to toast 3 slices of Ezekiel bread and let dry out overnight on the counter, then pulse in a food processor to get bread crumbs. Or you can sub store bought bread crumbs.
These burger patties hold up well on the grill. Cook for about 10-12 minutes flipping halfway through.
To make a burger with a crispy crust, dust the patties with a sprinkle of whole wheat flour on both sides and cook in an oiled cast iron skillet for about 7 minutes on each side.
These burgers are lower in sodium to fit into a "nutritarian" or "eat to live" diet. You can add a pinch of salt to the mixture if you want them to have more salty flavor. Each patty has 112 mg sodium in it as is.
Nutriton facts per patty
calories- 177, protein- 11.5 g, net carbs- 18.7 g, fat- 4.4 g, fiber- 6.5 g, zinc- 3.3 mg, sodium- 112.9 mg, iron- 3.9 mg, magnesium- 1.2 mg, folate- 145 iu, selenium- 22.7 iu,