Whether you’re vegetarian or just trying to eat less meat… it’s smart to have a solid veggie burger recipe up your sleeve. Well, look no further. After you’ve tried Dr. Gundry’s Veggie Walnut Lentil Burger you’ll have that favorite go-to recipe!
The best part about this veggie burger is that due to the lentils and mushrooms it actually tastes meaty! And, when combined with walnuts… you’re in for a real protein treat.
Let’s take a look at some of the key ingredients involved in this delicious lentil burger.
Lentils
First… lentils! Now, lentils are legumes – shouldn’t legumes be avoided due to their lectin content?
In their standard form, yes. Lentils contain high levels of a lectin called phytohaemagglutinin. It is considered toxic to humans in large quantities.
But the good news is the level of such lectins can be GREATLY reduced to a safe level. The legumes must be properly soaked and pressure cooked at high temps.1 Just make sure to use a proper pressure cooker (not a slow cooker).
All of this is terrific news as lentils are a highly nutritious food once you take care of the lectin issue. For example, they’re packed with…2
- Protein
- Fiber
- Potassium
- Folate
- Iron
- Manganese
In the ingredient list below… note Eden brand canned lentils are a good substitute for soaking and pressure-cooking. This is because they thoroughly soak and cook their lentils.
Mushrooms
As a fantastic source of protein, mushrooms are often referred to as “meat for vegetarians.” 3 They also lend themselves to this meat analogy due to their meaty flavor.
Mushrooms are low in calories, cholesterol-free, and contain fiber. They also contain copper, potassium, magnesium, zinc and several B vitamins, including folate.
A recent study suggests mushrooms are packed with powerful polyphenols. These could help fight disease and slow the visible signs of aging! 4
Walnuts
Walnuts are our third great source of protein. They also contribute omega-3 fatty acids, iron, copper, magnesium, and vitamin B6. And, walnuts are viewed as one of the healthiest nuts you can buy because they’re so high in antioxidants! 5
Vitamin E is famed for its ability to protect cells from damaging free radicals. But the antioxidants in walnuts are up to 15 times more powerful than those in vitamin E. 6
So, armed with this powerhouse trio, here’s how to make these flavorful, healthy, lentil burgers!
Walnut Lentil Veggie Burger Recipe
Serves 4
What You’ll Need:
1/2 red onion, coarsely chopped- 1 clove garlic
- 1/2 cup walnuts
- 1/2 cup fresh shiitake or cremini mushrooms
- 1/4 cup fresh parsley leaves
- 3/4 teaspoon ground cumin
- 3/4 teaspoon sweet paprika
- 1/2 teaspoon curry powder
- 1/2 teaspoon black pepper
- 1/2 teaspoon dried mustard powder
- 1/2 teaspoon sea salt
- 2 cups pressure-cooked lentils (Eden brand canned lentils okay)
- 1 omega-3 egg or 1 vegan egg substitute
- 1 tablespoon ground flaxseed
- 1/4 to 1/2 cup cassava flour
Instructions:
1. Preheat the oven to 350° F. Line sheet pan with parchment. Set aside.
2. In a food processor fitted with an S blade, pulse together the following until a smooth paste is formed (50 to 100 short pulses)…
| Onion | Garlic | Walnuts |
| Mushrooms | Parsley | Cumin |
| Paprika | Curry | Black pepper |
| Mustard powder | Sea salt |
3. Transfer to a bowl. Fold in the lentils, egg, and flaxseed, crushing the lentils with your spoon or spatula as you fold them in.
4. Add 2 tablespoons cassava flour and let the mixture rest 5 minutes to absorb the liquid.
5. With your fingers, test to see if the mixture forms a cohesive ball. Add flour bit by bit until the mixture holds its shape when molded.
6. Form into 4 large patties or about 20 meatballs and space evenly on the sheet pan.
FOR PATTIES: Bake for 15 to 20 minutes, then carefully flip and bake for an additional 10 minutes. Serve with avocado mayo and grilled onion, wrapped in lettuce leaves.
FOR “MEATBALLS”: Bake for 20 minutes total, flipping every 5 minutes. Serve on a bed of lettuce, over Miracle Noodle brand pasta.
More Recipes:
Dr. Gundry’s Delicious, Lectin-Free BBQ Menu
Dr. Gundry’s Sautéed Cabbage Recipe (with walnuts & prosciutto!)
5 Delicious Lectin-Free Mexican Food Recipes
Sources
1. https://www.fda.gov/media/83271/download
2. https://www.lentils.org/health-nutrition/nutritional-information/
3. https://www.myfooddata.com/articles/vegetables-high-in-protein.php
4. https://www.nytimes.com/2018/01/19/well/eat/what-is-the-health-and-nutritional-value-of-mushrooms.html
5. https://www.medicalnewstoday.com/articles/309834.php
6. https://www.bbc.com/news/health-12865291
