Meat Free Monday: Spicy Lentil & Mushroom Burgers

ImageIn the early days of veganism, as a rookie, it is difficult to avoid buying a lot of pre-made, processed alternatives to meat as you’re still getting used to a new way of cooking. However, making your own alternatives is cleaner and cheaper. In support of ‘Meat Free Monday’ I have made some vegan burgers made with clean whole foods and packed with some of the healthiest ingredients you can find.

Health benefits in ‘Spicy Lentil & Mushroom Burgers’:image(13)

  • From Turmeric: Turmeric contains high levels of manganese which is good for the skin, healthy bones and regulating blood sugar.
  • From Parsley: Vitamin A is found in a lot of animal products but there are many vegan alternatives such as parsley. It also contains many cleansing properties and is packed with antioxidants.
  • From Green Lentils: These contain the all important protein as well as a lot of dietary fibre which is good for digestion.
  • From Kidney Beans: Kidney beans are very high in protein and iron which makes them an excellent substitute for red meat.

Ingredients (Makes 6 burgers)

  • 1 flat white mushroom or half a packet of chestnut mushrooms
  • 1 red onion
  • 1 tin of kidney (or pinto beans)
  • Half a tin of pre-cooked green lentils
  • A bunch of fresh, flat leaf parsley
  • Turmeric
  • Cayenne chilli pepper
  • 2 cloves of garlic
  • 1-2 slices of wholemeal bread for breadcrumbs

Imageimage(15)

Method

  1. Thinly slice the onion, garlic and mushrooms and fry with a little olive oil until soft (set aside)
  2. Using a fork (or get stuck in with your hands) mash the kidney beans until they form a gloopy paste
  3. Add in the mushrooms and onions and the half tin of green lentils and mix
  4. Now for the flavouring: add a handful of finely chopped parsley, 3 tablespoons of turmeric a few pinches of cayenne chilli pepper and a sprinkling of salt and pepper
  5. Sprinkle in the breadcrumbs and give it a final mix
  6. Using your hands squeeze the mixture into medium sized patties and place on a lightly oiled baking tray (this is to grill the burgers but they can also be fried).
  7. Cook under a medium to hot grill for around 10-15 mins on each side
  8. I’ve served mine with kale, broccoli and carrots but can also be served in a traditional burger bun or with rice and veg
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3 thoughts on “Meat Free Monday: Spicy Lentil & Mushroom Burgers

  1. I serve burgers with portabella mushrooms as buns. If you remove the stalk it’s like like burger bun. Bake them for 15 mins and that’s it. Low calorie burger buns. 🙂

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