Lentil-Beet Burgers 2b
Lentil-Beet Burgers 3b
Preheat the oven to 350° F. Lay a piece of parchment paper on a baking sheet. (Read Chef’s Note for alternate cooking method.)
Place a sauté pan over medium heat and add the onion, garlic, and cumin. Cover and sauté for a few minutes until onions are translucent. Stir occasionally.
Add all if the ingredients, including the onion and garlic, to the food processor. Pulse the processor a few times to chop and mix the ingredients. Process to your desired consistency. My preference is for a chunkier consistency, which leads to burgers with more texture.
Transfer the burger mix to a bowl, and use your hands to form it into patties that are about ¾ to 1-inch thick and 4 inches in diameter.
Place the patties onto the prepared baking sheet. Bake for 15 minutes, flip patties, and bake for another 15 minutes.
Lentil-Beet Burgers 7
Lentil-Beet Burgers 5
Baking is a convenient cooking method because the burgers can be cooked all at once compared to cooking in saute pan on the stove where only 3 or 4 can fit in a pan. You can also grill the burgers, creating more of the familiar burger flavor and aroma that so many enjoy. Personally, my preferred choice is using a grill pan for the stove top. Fortunately, grilling plant foods do not create HCAs and PAHs, the unwanted carcinogens formed when animal-flesh is grilled.
Enjoy the burger on bun or greens! For the bun lovers, I recommend a whole grain bun, like the Ezekial Sprouted Whole Grain Buns or Dave’s Million Dollar Buns.
Lentil-Beet Burgers 8
Of course, if you’re gluten-free like I am, then you’ll definitely want a gluten-free bun. Unfortunately, all of the vegan, gluten-free hamburger buns I’m aware of are not very tasty or made with high-quality whole grains. The bun in the photos is a gluten-free bun from Trader Joe’s. It did the job, but was stiff, dry and had little flavor. If anyone knows of a great tasting gluten-free and vegan bun, please let us all know in the comments below.
For this reason and because it’s a more nutrient-dense option, I always opt to have my burger over a bed of greens. I usually go for spinach because it’s simple and light, but I love to mix in some spicy arugula. I’ve also used heartier greens, like kale and collards, but I lightly steam them first so they’re easier to chew and digest. Honestly, any way you prepare this burger is going to be delicious!!
Don’t forget to top it with your favorite plant-strong condiments! Here’s my favorite choices: my homemade sugar-free ketchup, mustard (yellow, dijon or stoneground), fresh tomatoes, avocado, hummus, baba ganoush, sauerkraut, kimchi, or Spicy Cashew Mayo
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 (37g)|
|Recipe Makes: 1|
|Calories from Fat: 19 (33%)|
|Amt Per Serving||% DV|
|Total Fat 2.2g||3 %|
|Saturated Fat 0.2g||1 %|
|Monounsaturated Fat 1.3g|
|Polyunsanturated Fat 0.3g|
|Cholesterol 0mg||0 %|
|Sodium 18.1mg||1 %|
|Potassium 236mg||6 %|
|Total Carbohydrate 9.5g||3 %|
|Dietary Fiber 1.3g||5 %|
|Sugars, other 8.2g|
|Protein 2.5g||4 %|
Powered by: USDA Nutrition Database
Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 57
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