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lentil burgers

4th of July Walnut Lentil Veggie Burgers!

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.

lentil burgers | Gundry MD

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:

  • lentil burgers | Gundry MD1/2 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)…

OnionGarlicWalnuts
MushroomsParsleyCumin
PaprikaCurryBlack pepper
Mustard powderSea 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.

lentil burgers | Gundry MD

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

One Response

  1. Dr. Gundry,
    You are literally a one-in-a-million doctor. You don’t just tell us to have surgery or Rx drugs for everything. YOU actually care and help us to be healthy.
    I went on your Plant Paradox diet about 4 years ago but I put very little effort into having the right foods here at home so, not surprisingly, I felt hungry much of the time and, after about 6 weeks, went back to my (bad) old ways of eating. The 12 pounds I lost came zooming back on, of course.
    So now, I’m starting your intelligent way of eating again and am determined to follow your instructions better this time!
    Keep up the good work, Dr. Gundry. You’re helping tens of thousands of people!
    A BIG HUG and many thanks to you.

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