Mushroom Lentil Burger: Two Variations

July 17, 2019
Mushroom lentil burgers are an excellent substitute for meat or fish burger. Add them to your recipe repertoire to increase your daily intake of vegetables and legumes.

Mushroom lentil burgers are a particularly good choice if you’d like to restrict your consumption of meat for whatever reason. They’re also great if you just want to add a healthier option to your daily diet.

In addition, they’re a highly versatile food that mixes well with other dishes such as rice, salads, vegetables and various types of bread.

The Benefits of Adding Vegetables and Legumes to Your Diet

A seated woman eating a salad.
A diet based on vegetables and fruits can help reduce overall discomfort.

There are countless health benefits of eating more vegetables and legumes. Overall, these are some of the many benefits of eating vegetables:

  • They have a large amount of fiber and therefore improve your digestive health and also regulate your blood cholesterol. Besides, they can help relieve constipation and will also make you feel full for a longer period, thus decreasing your total caloric intake.
  • From a nutritional perspective, vegetables are whole foods. Therefore, they’re neither processed nor refined. As with everything, the kind of vitamins and minerals you get from them depend on which one you opt to eat.
  • They also contain polyphenols are antioxidants that bring many benefits to your body. For example, these nutrients help to reduce LDL (Low-density lipoprotein), better known as “bad cholesterol.”

In turn, among the benefits reported after daily consumption of legumes we can highlight the following:

  • They contain a high amount of fiber and are highly nutritious, just like vegetables.
  • Legumes are great sources of vitamin B1, B6, and B9 and essential minerals such as calcium, potassium, zinc, phosphorus, iron, and magnesium. Your body requires these to function properly.
  • By eating them, you get a high dose of energy and very little fat. (Apart from soybeans and peanuts, which are commonly classified as nuts, legumes are very low in fat.)
  • In addition, they contain monounsaturated and polyunsaturated fatty acids and low quantities of unsaturated fats.
  • The best part is they’re also inexpensive and blend easily with other ingredients. They’re also very simple to cook.

Read more: 5 Legumes to Help You Lose Fat

Veggie Burger Recipes

1. First Recipe: Mushroom Lentil Burger

A stack of lentil and mushroom burgers.
Lentil burgers are an ideal option for vegans or for anyone who’d like to take a break from eating meat.

Ingredients

(4 servings)

  • 5 oz lentils, raw or cooked
  • 3 oz mushrooms, any kind
  • 4 cloves of garlic
  • Extra virgin olive oil
  • 1/2 onion
  • Salt, pepper, and parsley to taste

Preparation mode

  • First, soak the lentils for about 5 hours. (If you’re pressed for time, you can use raw lentils instead.)
  • Then, wash the vegetables and blend or mash them to a homogeneous mixture.
  • Finely chop the mushrooms, onion, and garlic and add them to the lentil mixture.
  • Next, season with parsley, oregano, and basil (you may skip any of these or add more of your choice). Also, you may add structure with a little bit of flour or bread crumbs if the mixture is too runny.
  • Form the mixture into patties and then place them in the fridge for a couple of hours. This will help them retain their shape when you cook them.
  • There are two options when it’s time to cook these burgers. You can either grill them in the oven at 350ºF until they’re golden or pan-fry them with a little bit of oil.
  • Finally, enjoy!

You can do most of the above steps in advance – except cooking, of course – and save your burgers for a later time. Simply store them in the fridge and they’ll hold for a couple of days until you’re ready to cook them. They go great with a vegetable medley or a salad.

Read more: What Kinds of Nutrients Can You Get from Legumes?

2. Second Recipe: Mushroom Red Lentil Burger

A serving of lentil-mushroom burgers with sprouts and tomato on the side.
The preparation of this veggie burger is similar to the previous recipe. The only thing that changes is the type of lentils used for it.

Ingredients

(5 servings)

  • 1 oz dried red lentils
  • 1/2 small onion
  • 3 garlic cloves
  • 3.5 oz mushrooms
  • 3.5 oz leeks
  • Salt, pepper, and basil
  • Extra virgin olive oil or extra virgin coconut oil

Preparation

The preparation of this version is the same as the previous recipe. The only thing to keep in mind is red lentils require less soaking time than other types of lentils. Furthermore, you may add or skip any ingredients to suit your taste.

In addition, note that red lentils are a little harder to find. However, they probably have them at your local co-op or perhaps at the international food section of a grocery store.