Description
A tasty recipe for Sprouted Lentil Burgers- vegan, gluten-free adaptable, these burgers can be grilled! (Inspired by Minimalist Baker’s Grillable Blackbean Burgers) Allow 24-36 hours to sprout the lentils.
Ingredients
Units
- 1 1/2 cups sprouted black, green or brown lentils ( see notes)
- 1 cup cooked brown rice
- 1 cup walnuts- lightly toasted ( or pecans or sunflower seeds)
- 1 tablespoon miso paste ( or use chickpea miso if GF)
- 1 tablespoon olive oil
- 2 teaspoons whole grain mustard
- 2 teaspoons granulated garlic ( or onion)
- 1 teaspoon cumin
- 1/2 teaspoon coriander
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 2–4 tablespoons fresh herbs- scallions, cilantro parsley, basil, etc.
- 2–3 tablespoons toasted sesame seeds
Recipe for Chipotle Mayo go here
Quick Pickled Beets
- 1 raw beet, the size of a tennis ball or smaller, peeled and grated
- 1/2 cup red wine vinegar
- 1/2 cup water
- 1 tablespoon sugar or alternative sweetener
- 1/2 teaspoon salt
- optional additions- thinly sliced shallot or red onion, whole coriander, cumin or fennel seeds
Instructions
- Sprout the Lentils. In the morning, place 1 cup dry whole lentils and 3-4 cups water in a large mason jar and soak all day ( 8 hours) on the counter. In the evening, drain well. Turn jar on its side letting lentils spread out a bit and let the lentils continue to sit on the counter overnight. Once you see the tiny tip of the white sprout begin to emerge, they are ready. Generally takes 24-30 hours.
- Combine. Place 1 ½ cups of the raw sprouted lentils (drained well) cooked rice, toasted walnuts, miso, oil, mustard, garlic, salt, spices and pepper in the food processor and pulse repeatedly until combined well and becomes a course, sturdy dough. DO NOT OVER PROCESS. You want it to be coarse, not smooth, otherwise, it may get pasty!
- Taste for salt. If it tastes bland, check that the miso was properly mixed in (give a few stirs with a spoon, look for miso clump and pulse again).
- Form. Place a piece of parchment on a small sheet pan or large plate. Sprinkle the parchment with sesame seeds. With wet hands divide dough into four balls and form 4 burgers, about 1 inch thick. Place on the parchment and coating both sides with sesame seeds.
- Refrigerate. Place in the fridge uncovered (at least 15 minutes- to firm up).
- Grill or pan sear. Preheat grill to medium high heat and oven to 350F Grease the grill. When hot, sear the lentil burgers until generous grill marks appear, about 4-5 minutes on each side, then place in oven to continue warming all the way through, 10 more minutes ( or move to cooler part of the grill). You can also pan-sear these over medium heat with a little olive oil, until golden brown, and finish them in a 350F oven.
- At this point, build your burgers, or wrap and refrigerate up to 4 days, or freeze for up to 3 months.
Notes
To make quick pickled beets. Bring liquids, sugar, salt and any spices to a simmer in a small pot on the stove. add grated beets and onion. Stir, simmer for a couple minutes before chilling in the fridge.
Make sure lentils and rice are drained well before processing. You don’t want any extra liquid. Do not overprocess—you want a coarse texture here!
Nutrition
- Serving Size: 1 hearty burger patty
- Calories: 227
- Sugar: 0.5 g
- Sodium: 4.3 mg
- Fat: 14.2 g
- Saturated Fat: 1.5 g
- Carbohydrates: 21.7 g
- Fiber: 2.2 g
- Protein: 6.8 g
- Cholesterol: 0 mg
