In 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’:
- 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
- Cayenne chilli pepper
- 2 cloves of garlic
- 1-2 slices of wholemeal bread for breadcrumbs
- Thinly slice the onion, garlic and mushrooms and fry with a little olive oil until soft (set aside)
- Using a fork (or get stuck in with your hands) mash the kidney beans until they form a gloopy paste
- Add in the mushrooms and onions and the half tin of green lentils and mix
- 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
- Sprinkle in the breadcrumbs and give it a final mix
- 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).
- Cook under a medium to hot grill for around 10-15 mins on each side
- I’ve served mine with kale, broccoli and carrots but can also be served in a traditional burger bun or with rice and veg