So burgers haven’t ever been the healthiest meal option, even if you choose to go the vegetarian route. They’re greasy, stuffed with cheese and mayo, and makes you want a 5 hour nap immediately after. Not to mention the indulgent side of fries that go along with it! Protein is probably the last thing you’re getting when you eat one of the conventional burger meals. Well, not this time. I wondered why there wasn’t a healthier burger option around that was delicious and filling, but didn’t put you into a food coma. These lentil protein burgers are just the answer.
These burger patties are entirely vegan, made with a base of brown lentils and chopped mushrooms. It’s got a smoky umami flavour that mimics a burger grilled in a summer BBQ, which it gets from miso, mushrooms, and smoked paprika. The lentils give it the bulk — and a whopping amount of vegan protein, but without making it too heavy. The trick is to not overcook the lentils — take them off the heat when they’re tender but still hold their shape. This will help the mash hold together without crumbling apart, and also give the burgers some texture. Just a few tablespoons of flour bind it all together (use chickpea flour if you’re avoiding gluten).
To cook the burgers, use a little bit of oil in a nonstick skillet. Non-stick is essential here, and make sure your pan is coated with oil; otherwise the patties will stick and break apart. Alternatively, you can also bake them in the oven on a parchment sheet, though they’ll be a little drier and take longer.
What brings these burgers together is the creamy mint “mayo.” Replace the heavy mayo with full fat Greek yogurt, and I promise you won’t miss it (in fact, you’ll probably like this better!). Greek yogurt and mint leaves are blended together with a smidge of garlic, and seasoned with salt and lime juice. The creamy spread makes for the ideal lentil protein burger schmear, but if you’re vegan you can replace the yogurt with a cashew sauce (blend soaked cashews to form a sauce, then blend again with mint, lime juice, and salt).
Assemble the lentil protein burgers by spreading a generous amount of the minty yogurt sauce on the buns, then top with the patties, lettuce leaves, and onion slices. You could also build the burger on only the bottom bun (as an open sandwich) to cut down on carbs. To make it a lighter meal — serve the lentil protein burger patty with a quick salad of lettuce greens, tomato, onion and cucumber + the wonderful mint yogurt sauce. You’ve got yourself a burger salad bowl!
But don’t forget the fries.
- 1 cup dried brown lentils
- 2-3 cloves of garlic, grated
- 2 cups mushrooms, stems removed and finely chopped
- 1 tablespoon miso paste
- ¼ teaspoon smoked paprika
- 1 teaspoon salt
- 2 tablespoons olive oil, plus more for cooking
- ¼ cup flour (or substitute chickpea flour)
- 2 tablespoons sesame seeds
- ½ cup Greek yogurt
- A large handful mint leaves
- 1 garlic clove, grated
- 1-2 tablespoons lime juice
- Salt, to taste
- Burger buns (whole grain or regular), lettuce leaves, sliced onions
- Soak the lentils for 2 hours to reduce cooking time. Bring a pot of salted water to the boil. Cook the lentils until tender but not mushy, about 15-20 minutes (it will take longer if you’ve not soaked them). Drain, and let the lentils cool down. Spread them out on a kitchen towel to dry completely.
- In a large bowl, mix together the chopped mushrooms, miso, smoked paprika, salt, and olive oil. Add the lentils to the bowl and mix, using the back of your spoon to mush the lentils together.
- Add the flour, and continue to mix and mash with your spoon until it comes together and starts holding it’s shape when squeezed. You might add 1-2 tablespoons more flour if required.
- Using your hands, shape the mixture into burger patties. You can even chill the mixture for 20 minutes before doing this so that the mixture becomes easier to handle. Sprinkle sesame seeds over each patty.
- Heat a non-stick skillet with some oil. Cook patties on both sides until deeply browned, about 2-3 minutes each side. The coating should be crisped and browned.
- To make the mint mayo spread, blend together the Greek yogurt, mint leaves, garlic, salt, and lime juice. Taste and adjust seasoning.
- To serve, toast the burger buns. Spread mint mayo, top with patties, lettuce, and sliced onion rings if using.
