Lentil Burger With Mushrooms: Two Varieties
Lentil burger with mushrooms is a particularly good choice if you want to limit your meat intake for some reason. They are also great if you just want to add a healthier alternative to your daily diet.
In addition, there is very versatile food that can be easily mixed with other dishes such as rice, salads, vegetables and different types of bread.
The Benefits of Adding Vegetables and Legumes to Your Diet
There are countless health benefits to eating more vegetables and legumes. All in all, these are some of the many benefits of eating vegetables:
- They contain large amounts of fiber and therefore improve digestion and regulate cholesterol in the blood. They can also help relieve constipation and will make you feel full for longer periods. This therefore reduces calorie intake.
- From a nutritional perspective , vegetables are whole foods. Therefore, they are neither processed nor refined. The type of vitamins and minerals you get from them depends on what vegetables you choose to eat.
- They also contain polyphenols which are antioxidants that have many benefits for the body. These nutrients, for example, help reduce LDL cholesterol, better known as “bad cholesterol”.
Among the benefits reported after daily consumption of legumes, we can highlight the following:
- They contain large amounts of fiber and are very nutritious, just like vegetables.
- Legumes are good sources of vitamins B1, B6 and B9, as well as important minerals such as calcium, potassium, zinc, phosphorus, iron and magnesium. Your body needs these to function properly.
- You get a high dose of energy and very little fat by eating them. An exception are soybeans and peanuts, which are often classified as nuts, and are actually legumes that contain very little fat.
- In addition, they contain monounsaturated and polyunsaturated fatty acids and small amounts of unsaturated fats.
- The best part is that they are cheap and can be easily mixed with other ingredients. They are also very easy to use in cooking.
Recipes for vegan burgers
1. First recipe: Lentil burger with mushrooms
Ingredients
(4 servings)
- 140 grams of lentils, raw or cooked
- 85 grams of mushrooms, any type
- 4 cloves garlic
- Extra virgin olive oil
- 1/2 onion
- Salt, pepper and parsley for taste
Approach
- First soak the lenses for about 5 hours (you can use raw lenses instead if you have little time).
- Then wash the vegetables and mix them or mash them to a homogeneous mixture.
- Finely chop the mushrooms, onion and garlic and add them to the lentil mixture.
- Then season with parsley, oregano and basil (you can skip the ones you don’t like or add more). You can also add structure with a little flour or breadcrumbs if the mixture flows too much.
- Form chops of the mixture and put them in the fridge for a few hours. This will help them stay in shape when you fry them.
- There are two options to choose from when it comes to frying these burgers. You can either bake them in the oven at 175 ° C until golden or fry them in the frying pan with a little oil.
- Enjoy them!
You can do most of the steps above in advance – except for the frying, of course – and save the burgers for a later time. You can simply store them in the fridge or freezer, and they will stay for a couple of days until you are ready to fry them. They go well with a vegetable mixture or a salad.
2. Second recipe: Red lentil burger with mushrooms
Ingredients
(5 servings)
- 30 grams of dried red lentils
- 1/2 small onion
- 3 cloves garlic
- 100 grams of mushrooms
- 100 grams of leeks
- Salt, pepper and basil
- Extra virgin olive oil or extra virgin coconut oil
Approach
The procedure for this version is the same as for the previous recipe. The only thing to keep in mind is that red lenses require less soaking time than other types of lenses. You can add or skip ingredients to suit your taste.
