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Clean Diet Lentil and Mushroom Veggie Burgers
Serving Size:
10
people
This recipe is courtesy of nutritionist Karin Adoni, and comes from her cookbook
Clean Diet
by Karin Adoni Company. These tasty burgers are both vegetarian and vegan.
Recipe by:
Karin Adoni Ben-David
Cook Times
Active Prep
10
Hands-On Cook
0
Hands-Off Cook
65
Passive
0
Total Time
1
hour
hour
15
minutes
minutes
Recipe Serving Size
10
people
Cooking Tools Required
Baking sheet, Cutting board, Kitchen towels, Measuring cups and spoons, Mixing bowls, Mixing spoon, parchment paper, Potato Masher, Saucepan, Saute pan, Sharp Knives, Spatula
Ingredients
2
cup
lentil
soaked
2
tablespoon
flax meal
mixed with 3 tablespoons water per each 1 tablespoon flax meal
2
tablespoon
avocado oil
2
cup
onion
finely chopped
4
stalk
celery
finely chopped
4
clove
garlic
minced
8
cup
white mushroom
chopped
2
tablespoon
Dijon mustard
2
teaspoon
balsamic vinegar
3
teaspoon
dry thyme
1½
teaspoon
sea salt
½
teaspoon
freshly ground black pepper
Optional:
4
tablespoon
sunflower seeds
Instructions
Cook lentils in 4 cups of water, about 25 minutes.
Once cooked, add to a large bowl and mash, using a potato masher or the back of a fork.
Preheat oven to 350° F
Make flax egg by combining flax meal with water. Set aside.
Heat up oil in a large skillet over medium heat
Add onions and sauté for 3 minutes or until translucent.
Add celery, garlic, and mushrooms
Cook for about 5 minutes or until mushrooms have wilted
Add veggie mixture to lentils and stir in Dijon, balsamic vinegar, and thyme. Mix until combined.
Add flax egg, salt and pepper, and sunflower seeds, if using.
Using your hands, form into 5 large balls.
Place on a parchment-lined baking sheet and flatten slightly (do not flatten too thin). Bake for 20 minutes.
Remove from oven and carefully flip. It’s okay if they come apart slightly. Use your hands to mash them back together
Bake for another 20 minutes.
Let cool on baking sheet for at least 10 minutes before serving
Will keep for several days in the fridge.
Reheating Instructions
Heat in a 350 degree oven for 15 minutes or until heated through.
Nutrition
Calories:
229
kcal
|
Carbohydrates:
31
g
|
Protein:
14
g
|
Fat:
6
g
|
Saturated Fat:
1
g
|
Sodium:
404
mg
|
Potassium:
750
mg
|
Fiber:
14
g
|
Sugar:
4
g
|
Vitamin A:
104
IU
|
Vitamin C:
7
mg
|
Calcium:
55
mg
|
Iron:
4
mg