Walnut Lentil Burgers with Tarragon

IMG_0918.jpg

Lately, I've been into the whole SoulCycle craze, and have been loading up on even more high protein and nutrient dense foods, like these savory lentil burgers. Lentils are one of my favorite foods. I enjoy lentils in soups and other foods. They're just so delicious and packed with tons of protein. A must for any vegetarian. This was the inspiration of this recipe: Walnut Lentil Burgers with Tarragon. These burgers are an easy way to get solid nutrition in your diet. The lentils and quinoa form a complete protein, which means that they contain all nine essential amino acids. Walnuts are high in omega-3 fatty acids; Mushrooms provide essential B vitamins; and Tarragon is rich in phytonutrients. Just what you need for a healthier, happier you.

What You'll Need

2 cups quinoa, cooked 1 1/2 cups brown or green lentils, cooked (about a 15 oz. can) 1 egg (Vegan: 1 tablespoon freshly ground flax seed and 3 tablespoons warm water) 1/4 cup raw walnuts, chopped 1 tablespoon tarragon, chopped 1 cup button mushrooms, chopped 1/2 medium onion, chopped 4 garlic cloves, diced 1/4 cup flat leaf parsley, chopped 1/2 teaspoon sea salt 2 tablespoons of sallflower oil

These ingredients together pack in a mouth full of flavor. The Tarragon helps bind and enhance the flavors of all the ingredients, and is a wonderful aromatic.

walnut lentil burgers, gluten-free, vegetarian, healthy, burger, healthy burger, lentil burger, recipe
walnut lentil burgers, gluten-free, vegetarian, healthy, burger, healthy burger, lentil burger, recipe

Why Coconut oil? Olive Oil is good for you, but cooking with it isn't. All vegetable oils are susceptible to heat damage—much more so than the whole foods from which they were pressed or extracted. But in the case of extra virgin olive oil, the susceptibility is especially great. I made the switch from olive oil, and I've been using coconut oil for the past two months. In culinary use, coconut oil compares favorably with other vegetable oils with its high smoke point. These lentil burgers are so easy to make. You'll want to make sure that your lentils are cooked and drained, and the cooked quinoa is cool before forming the patties. In a skillet, heat about a tablespoon of coconut oil. Sautée onions until translucent. Add the walnuts, mushrooms, parsley, garlic, tarragon and sea salt. Sauté for about 5 minutes. Transfer to a large bowl. In the bowl of a food processor, process the lentils (be sure to rinse and drain them if you're using canned), 1 cup of quinoa and egg. You'll want to pulse in the food processor just enough to break up the lentils and quinoa so they start to stick together—about 20 times max. Don’t over-process.

You can easily make this recipe 100% vegan by replacing the egg with 1 tablespoon of freshly ground flax seed and 3 tablespoons warm water, approximating the texture to create a binding effect of an egg.

walnut lentil burgers, gluten-free, vegetarian, healthy, burger, healthy burger, lentil burger, recipe
walnut lentil burgers, gluten-free, vegetarian, healthy, burger, healthy burger, lentil burger, recipe

Transfer to the bowl with the veggies and add the remaining 1 cup of quinoa. You'll want to make sure to mix well and form into patties, 1/4 cup at a time (I used a 1/4 cup measuring cup). Heat a skillet to medium low heat and add a tablespoon of oil. Cook the patties, about 4-5 at a time, for 3-4 minutes on each side, until a golden brown crust forms. Let them cool a little before serving. This recipe makes 12 lentil walnut burger patties, and are perfect for Meatless Monday's. I like to eat them on their own, or wrapped up in Swiss Chard, but feel free to top them with your favorite condiment, if necessary. I love using Hamilton Creek Food's Just Mayo. It's a great vegan, plant-based mayo that tastes exactly like the real stuff, and it adds great flavor to the Swiss Chard and burger patties.They are equally as tasty serving them on a sprouted grain bun (for the gluten eating folks!) or gluten-free bread with your typical burger fixings (lettuce, avocado, tomato, red onion, etc.).

walnut lentil burgers, gluten-free, vegetarian, healthy, burger, healthy burger, lentil burger, recipe

Got leftovers?  Just throw them in a 250-degree oven to warm them up.

 

Ingredients

2 cups quinoa, cooked

1 1/2 cups brown or green lentils, cooked (about a 15 oz. can)

1 egg (Vegan: 1 tablespoon freshly ground flax seed and 3 tablespoons warm water)

1/4 cup raw walnuts, chopped

1 tablespoon tarragon, chopped

1 cup button mushrooms, chopped

1/2 medium onion, chopped

4 garlic cloves, diced

1/4 cup flat leaf parsley, chopped

1/2 teaspoon sea salt

2 tablespoons of coconut oil

Instructions

In a skillet, heat about a tablespoon of coconut oil. Add the walnuts, mushrooms, parsley, garlic, tarragon. Sauté for about 5 minutes.

Transfer to a large bowl. In the bowl of a food processor, process the lentils (be sure to rinse and drain them if you're using canned), 1 cup of brown rice and egg. Pulse in the food processor just enough to break up the lentils and quinoa so they start to stick together—about 20 times max. Don’t over-process.

Transfer to the bowl with the veggies and add the remaining 1 cup of brown rice. Mix well and form into patties, 1/4 cup at a time (I used a 1/4 cup measuring cup).

Heat a skillet over medium-low heat and add a tablespoon of oil. Cook the patties, about 5 at a time, for 3-4 minutes on each side. Let them cool a little before serving.

Notes

I like to eat them on their own, or wrapped up in Swiss Chard, but feel free to top them with your favorite condiment, if necessary. They are equally as tasty serving them on a sprouted grain bun or gluten-free bread with lots of toppings (lettuce, avocado, tomato, red onion, etc.).

Recipe makes 12 serving.