Vegetable Burger With Lentils And Mushrooms
Without a doubt, this vegetable hamburger is suitable for those people who, for medical, ethical or moral reasons, restrict their meat consumption, or simply want to include more vegetables in their daily diet.
It is certainly a very versatile food and goes very well with rice, salad, steamed vegetables, and different varieties of whole grain bread.
Benefits of vegetables and legumes
- Lots of fiber. This contribution favors digestion, regulates the amount of cholesterol in the blood, and improves constipation problems. It will also make you feel fuller for more hours, thus lowering your total caloric intake.
- Nutritional density. Vegetables are very complete foods from a nutritional point of view. It will depend on the type of vegetable chosen, the contribution of the different vitamins and minerals.
- Polyphenols. These provide a dose of antioxidants that have beneficial effects on the body, such as lowering LDL, commonly called bad cholesterol.
Among the benefits reported by the daily consumption of vegetables, we highlight the following:
- First, the high amount of fiber and nutritional density, as well as vegetables.
- Also, great contribution of vitamins and minerals : group B vitamins (such as B1, B6 and B9) and essential minerals such as calcium, potassium, zinc, phosphorus, iron and magnesium, necessary for the proper functioning of the body.
- On the other hand, high energy intake with low percentage of fat : with the exception of soy and peanuts (commonly classified as nuts), vegetables are very low in fat.
- In addition, monounsaturated and polyunsaturated fatty acids : in addition to having few fats, they are unsaturated.
- Finally, they are economical and easy to combine and cook.
Vegetable burger recipe with lentils and mushrooms.
Next, we will present two recipes for vegetable hamburgers, whose main ingredients are lentils and mushrooms.
1. Vegetable hamburger recipe with lentils and mushrooms
Ingredients for 4 people
- 150 grams of raw or canned lentils
- 75 grams of mushrooms of your choice
- 4 cloves of garlic
- Extra virgin olive oil
- 1/2 onion
- salt, pepper and parsley
Method of preparation
- First, soak the lentils for about 5 hours. In case you don’t have enough time, you can substitute raw lentils for pickled ones.
- Once this time has passed, wash the vegetables and beat them until you get a smooth mixture.
- Then cut the mushrooms, onion, and minced garlic (finely chopped) and add to the lentil puree.
- On the other hand, season with salt and pepper to taste, and add whatever spices you like, such as parsley, oregano or basil. You can add some flour, or bread crumbs if the texture is not adequate.
- Afterwards, it is recommended that, once the hamburgers are formed, they are placed in the refrigerator for a few hours, to ensure that they maintain their shape during cooking.
- Finally, to cook our vegetable hamburgers, we have two options: we can roast them at 180 º C with the temperature rising and falling until golden, or frying them in a pan with a small amount of oil.
Now it’s ready to be consumed! We can do all the steps before cooking, and keep them in the fridge for a few days until we can cook them. This recipe goes very well with vegetable ratatouille or salad.
Red lentil and mushroom burger recipe
Ingredients for 4 people
- 30 grams of dry red lentils
- 1/2 small onion
- 3 cloves of garlic
- 100 grams of mushrooms
- 100 grams of leek
- Salt, pepper and basil
- Extra virgin olive oil, or extra virgin coconut oil
Preparation mode
The method of preparation is similar to the previous recipe, just take into account that red lentils need less soaking time than classic lentils. Likewise, we can cook it in the oven or in the pan. We can also adapt the amount of garlic and spices according to taste.
Red lentils are a little more difficult to obtain, but can be found in the “bio” sections of some supermarkets, as well as herbal stores.
