Red Lentil & White Bean Burgers - Sophie Uliano

Sophie's Recipes

Red lentil and white bean burgers

Red Lentil & White Bean Burgers

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This is my new favorite veggie burger because it’s one of the few that doesn’t crumble in the frying pan or on the baking sheet. It’s such a healthy burger that you honestly want to give it a try. I’m obsessed with lentils because they contain around 25 grams of protein per half-cup, which is more than half my daily requirements of good clean protein. They are also full of fiber, vitamins and minerals. They are easy to cook, and inexpensive. What more could a plant-based girl want?

Okay – in this recipe I’m using red lentils because they go all mushy when you cook them, and that’s what you need to from a veggie patty that hold together (without egg). Red lentils are also really tasty when they’re spruced up with some delicious seasoning.

Ingredients

Serves 2-4

2 tsp expeller-pressed plant oil, or 1 tbsp of veggie broth

1/2 yellow onion, minced

1 small carrot, grated (optional)

1 large clove garlic, minded

1 tsp ground cumin

1/2 tsp smoked paprika

Sea salt (I like pink Himalayan), and cracked pepper to taste

1 cup red lentils

2 cups water or veggie broth

1 can white beans

2 tbsp of chopped parsley or cilantro

1/2 cup breadcrumbs + 1/2 cup for breading the patty

2 tbsp expeller-pressed oil or veggie oil spray

Instructions

Heat the oil or broth in a small saucepan over medium heat.

Add the onion (and carrot if using), and saute until soft (about 3 minutes).

Add garlic and saute for another minute.

Stir in the seasoning.

Pour in the lentils and broth or water.

Simmer for about 12 – 15 minutes or until the lentils are all mushy. If the consistency is not really thick and mushy, cook for a little bit longer. The idea is that you want to cook all the water out so you have a VERY thick mush!

Add the beans, and use a potato masher to smoosh them into the mixture.

Mix the breadcrumbs and herbs into the mixture.

Leave to cool for at least an hour.

Spread remaining breadcrumbs on a large plate

Scoop balls of the mixture and form into small patties and press into the breadcrumbs. Turn over so you have them breaded on each side.

Place in fridge for at least an hour (or freeze)

When you are ready to cook them, heat the oil in a non-stick skillet and fry for about 3 minutes on each side over medium to high heat (hot enough to create a brown crust, but not too hot as to burn). Remove from pan and blot with paper towel.

Before serving, pre-heat oven to 400 degrees F. Line a baking sheet with parchment paper. Place patties on the sheet and bake for 20 minutes.

You can just bake instead of frying. In which case you will need to place the uncooked patties on the baking sheet, spray with a little oil, and bake in a hot oven on the top shelf (400 degrees F) for 20 – 30 minutes or until browned.

I like to serve with thick slabs of organic tomato, a garlicky vegan mayo, fresh basil, and some crunchy lettuce. You can also pop them in a regular burger bun with tons of ketchup, mayo, pickles and fresh basil leaves.

 

 

 


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