Do you ever have an insatiable craving for a delicious, summery burger — but don’t want the autolyzed yeast extract and soy protein isolates contained in many commercial veggie patties? There’s no need to go without! You can make your own grain-free version using just a handful of healthy ingredients. Organic french lentils and fresh portobello mushrooms combine to make a nutritious, mouthwatering vegan burger.
Organic French Lentils/Lentilles du Puy
These beautiful blue-green legumes have a unique nutty flavor. Since they are lower in starch than other lentil varieties, French lentils hold their shape nicely after cooking. A single cup of cooked lentils offers nearly 30 percent of the daily requirement for iron, and 90 percent of the requirement for folate, an essential B-vitamin.
Portobello Mushrooms (Also “Portabella”)
Just one of these rich, earthy mushrooms contains more potassium than a banana. A fantastic source of B-complex vitamins such as niacin and pantothenic acid, a portobello mushroom also provides one-third of the daily requirement for riboflavin. Additionally, mushrooms are an excellent source of the mineral selenium.
3/4 c. diced portobello mushrooms
1 Tablespoon diced onion
1/2 Tablespoon chopped parsley
Saute in pan over medium heat until onions are translucent and the moisture has evaporated from the mushroom pieces. Cool slightly.
In a blender, blend the following into a thick paste –
1 c. cooked, drained, organic french lentils
2 Tablespoons tapioca starch
mushroom, onion and parsley mixture (above)
In fry pan, heat oil to shimmering. Reduce heat to medium. Add patty mixture to hot pan by spoonful, flatten into shape of a burger with spatula. Add sea salt and pepper to taste; cook approximately 5 minutes on each side.
Serving suggestion: top with organic mustard, Vegenaise, and organic tomato slices and wrap in a large lettuce leaf. Enjoy!
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By Gina Munsey, Green Options