Wednesday, June 5, 2013

Lentil-Mushroom Burgers - à la Scott Jurek


If you don't have an excellent vegan burger in your repertoire yet, give this puppy a shot.  I had long held the erroneous belief that a structurally sound burger couldn't be made without the magical binding  properties of eggs.  How happy I am to have been wrong!  (Just this once)  These burgers are the bomb.  Flavorful, hearty, packed with protein and fiber, you'll never want to eat a Boca Burger again.  

This recipe comes from Scott Jurek's wonderful book, Eat and Run.  If you haven't heard of him yet, Scott Jurek is an ultramarathon runner who is 100% powered by plants.  He rocks my face off.  The man is a vegan who runs races of 100 miles and more, through deserts, through mountains, over multiple days.  He's an animal, who chooses not eat animals  This book is an account of his life, interspersed with lots of great recipes.  For me, he's an inspiration and a welcome role-model in a crazy world.  I can't recommend his book highly enough.  


If you don't have walnuts in your pantry, try subbing toasted pumpkin seeds.  For Scott's original recipe, click HERE.

INGREDIENTS

1 cup dried green lentils (2 1/4 cups cooked)
2 1/4 cups water
1 tsp dried parsley

1 1/4 cups finely chopped red onion
3 cups finely chopped mixed mushrooms
1 1/2 cups finely chopped kale or spinach
1 tbsp olive or coconut oil

3/4 cup walnuts, finely chopped
1 1/2 cups whole wheat bread crumbs (gluten free if you wish)
1/2 cup ground flax seed
3 tbsp balsamic vinegar
2 tbsp dijon mustard
1/4 cup nutritional yeast (optional)
1 tsp salt
1/2 tsp cayenne pepper
1 tsp garlic powder
1 tsp smoked paprika

  • Place lentils, water and parsley in a small sauce pan.  Bring to a boil, cover, reduce heat, and simmer until water is absorbed, about 35-40 minutes.  
  • In a large skillet, sauté the onion, mushrooms, and kale in the oil with a pinch of salt until soft.  About 8 to 10 minutes over medium heat.  Set aside.
  • While the lentils cook and the onions sweat, mix all remaining ingredients a large bowl.
  • When the lentils are done, mash them to a thick paste using a fork or a potato masher and add them to the bowl, along with the sautéed veg.  Mix thoroughly and allow to cool in the fridge for 15 minutes or more.
  • Form patties with your hands, adding extra water if the mixture seems dry, more bread crumbs if it is too wet.
  • Brush the tops of the burgers with oil and broil from the middle rack for 3 to 5 minutes on each side, until hot and a little crispy.  Alternatively you could cook them on a grill pan or fry in a skillet.
  • Makes about 9 hearty patties.
  • Uncooked patties can be frozen on wax paper or foil for a quick meal.

Tip:  Sometimes veggie burgers seem too bread-y.  If you find that's the case, try using your burger as the bun!  Slice it in half and load up the inside with the things you would normally put on the outside.  Yums.



This is the analysis for 1/9 of the recipe:

Nutrition Facts
Serving Size 182 g
Amount Per Serving
Calories
293
Calories from Fat
88
% Daily Value*
Total Fat
9.8g
15%
Saturated Fat
1.3g
7%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
503mg
21%
Total Carbohydrates
32.0g
11%
Dietary Fiber
13.7g
55%
Sugars
3.1g
Protein
16.8g
Vitamin A 14%Vitamin C 9%
Calcium 9%Iron 35%
Nutrition Grade A
* Based on a 2000 calorie diet

Nutritional Analysis

Good points


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