Hearty and Healing Lentil Burgers

Red meat is the biggest culprit when it comes to TMAO production due to its high content of both choline and carnitine. Swapping red meat with a hearty lentil or bean burger can create a big — by that, we mean positive — impact on your health. These burgers are hearty, tasty, and hold together well for outdoor grilling. Layer them with all of your favorite toppings for a delicious and satisfying meal.

Hearty and Healing Lentil Burgers

Ingredients

 1 cup lentils (dry, brown or green)

 3 cups water (+4 Tbsp)

 2 tbsp flax meal

 ½ cup walnuts (raw)

 1 tbsp dried oregano

 ¾ cup organic rolled oats

 ¼ cup vegetable broth (no- or low-sodium, preferably homemade)

 1 cup carrots (finely chopped)

 1 cup onion (yellow, finely chopped)

 4 garlic cloves (minced)

 2 tbsp organic tomato paste

 2 tbsp worcestershire sauce (vegan)

 1 tbsp organic tamari (or coconut aminos)

 ½ cup organic oat flour (optional — see note)

 ¼ tsp salt (optional)

 ¼ tsp pepper (optional)

Directions

1

Wash the lentils well, removing any debris, then place in a medium stovetop pot. Add 3 cups of water. Bring to a high simmer then lower the heat. Cover and cook for 25–30 minutes or until tender (almost to the mushy stage works well for these burgers).

2

In the meantime, add the flax meal and 4 Tbsp water to a small bowl and let sit. This will be your “flax egg,” which binds the burgers.

3

Place the walnuts, oats, and oregano in a food processor. Blend until the walnuts and oats are coarsely blended. Set aside.

4

Place a medium-size stovetop pan on medium-high heat. Add the vegetable broth. Then add the carrots, onions, and garlic. Cook for 5–7 minutes, stirring occasionally until the carrots are tender.

5

Lower the heat, add the tomato paste, Worcestershire sauce, and tamari. With a spatula, mix until the sauce is combined with the carrot, onion and garlic mixture.

6

In a large bowl, add ½ of the cooked lentils from the pot and mash with a fork or potato masher.

7

Add the remaining lentils (so half of the lentils will be mashed and half will be whole).

8

Mix in the carrot, onion and garlic mixture; the oats and walnuts mixture; and the oat flour, salt, and pepper (if using). Mix until all ingredients are combined.

9

Finally, fold in the flax egg so it’s mixed in well.

10

Form eight individual patties with clean washed hands.

11

At this point, you can refrigerate until you’re ready to cook (5–7 days) or cook immediately.

12

To cook, heat a skillet over medium for at least five minutes. Once the skillet is hot, cook the burgers on each side until browned for about 5 minutes per side.

Chef's Notes

Prep ahead
Make the lentils ahead of time and store in the fridge for 3 days.

Storage
Store in an airtight container in the refrigerator for 5–7 days or in the freezer (with parchment paper separating each patty) for up to 30 days).

Flour-free
Omit the oat flour, increase the oats to 1 cup and mash all of the lentils rather than half.

Layer it up!
Make it a veggie burger with whole-grain bread or a wrap and add greens, tomato, radish, avocado, kimchi, and herbs. The options are endless!

Crumble it on top of nachos or in a tomato sauce for a “bolognese” sauce.

Add chopped cilantro or basil to the final mixture before grilling.

Make it an appetizer or snack
Instead of 8 large patties, roll the mixture into small balls and bake in the oven or air fryer for a pop-in-your-mouth snack or appetizer.

Make mini patties for slider appetizers.

https://foodrevolution.org/recipes/hearty-and-healing-lentil-burgers/