Serves: 4-6
These burgers are a winner for all in my household. It’s a burger that you don’t have to feel guilty about eating! Its super tasty and gratifying with vegetables and lentils to give you the nutrients your body needs. My stepdaughter LOVES this meal as much as she would a normal burger. The set up below is with a nori (seaweed) wrap but, feel free to use hamburger buns too.
Needs
Patties:
1 cup green lentils
12 oz mushrooms
half an onion
2 medium size carrots
1 stem of fresh rosemary (minced)
½ tsp salt
dash of pepper
¼ cup garbanzo bean flour
¼ - ½ cup water
Wrap:
organic nori sheets or hamburger buns
Toppings:
ketchup
ground mustard seeds
½ quinoa (traditional)
nutritional yeast
romaine hearts
cucumber (julienne or slice thinly)
tomato
* You will need ½ - 1 tbsp of coconut oil to coat your pan
Getting Started
Rinse and cook your green lentils first. I like to cook mine in the rice cooker. Then preheat your oven to 425 degrees Fahrenheit. Chop up your onion, mushrooms, and carrot and toss into the blender along with your cooked lentils. If you have a pulse setting on your blender, I would recommend using that for the patty mixture. You may need to place in ¼ cup of water to get it started and then gauge as you go. I ended up using ½ cup of water when all said and done. It’s OK to keep the mixture “chunky smooth”. Be careful to not over puree, you don’t want a runny texture. Think of it this way, you want to be able to scoop out your mixture from the blender, not pore it out.
Once you achieved “chunky smooth”, go ahead and add ½ to 1 tbsp of coconut oil to a pan. Turn your stove to a medium high heat, and toss in your patty mix, stir frequently. Cook until your vegetables become tender, mine usually takes about 8 -10 minutes. I wouldn’t leave your mixture on longer than that though, this is going into the oven too :).
Place your mixture in a medium size bowl. Let it cool off enough that your able to touch with your hands. Add in your salt, pepper, chickpea flour (garbanzo bean flour) and rosemary. Mix together with your hands or a fork until the flour has spread evenly.
Line a cookie sheet with parchment paper and start forming your patties (makes about 6), spread them out on the cookie sheet.
If your oven is done preheating, go ahead and pop in your burgers! Bake for 10 minutes, flip and let bake for another 10 - 15 minutes. Patties are done once golden brown on both sides. I wouldn't cook past 40 minutes (20 minutes each side).
Lastly are the toppings and your nori wrap!
If you decide to go with the nori sheet, go ahead and lay a sheet on your serving plate. Spread the ketchup first and sprinkle on some nutritional yeast (this tastes similar to cheese and is a great source of vitamin B). Next, sprinkle on your ground mustard seeds and place some quinoa on top. Place in any other vegetables you would like to include, slice up your patty and toss on top. Start rolling your nori sheet end to end. Once fully rolled, add a little water to your fingers and brush on like your sealing an envelope. Press the end down to the wrap and brush with water until sealed.
We loved this recipe as a family and loved that we could still keep it filling and comforting but healthy! I’m excited to see how it turns out for you! Recreate and tag @carrotlifeandlove, can’t wait to see your version!
Love & Carrots,
- B
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