The BEST Veggie Burger

I've been on the hunt for a while now, and I've finally nailed it - the BEST Veggie Burger Recipe.  My good friend Bobby Brennan, was in town and he's a Vegetarian.  I've been helping him with his nutrition while he travels for his job as a professional musician on the road, and this was the perfect opportunity to share with him a healthy meal when he came to visit Cincinnati this past week.

In my private practice and in the outpatient clinics here in Cincinnati, OH, quite a few people are trying out Vegetarian diets.  While this is an absolutely excellent way to boost your plant intake and micronutrients, when I'm working with clients, I focus to ensure you are getting all the nutrition you need and that your diet is supporting a healthy lifestyle.

If you are a vegan or vegetarian it's important to ensure you are getting adequate protein, iron and folate in your diet and making a majority of your meals using fresh fruits, vegetables and whole grains.  Good protein choices are things like nuts, beans, seeds, legumes, beans and dairy (if you tolerate dairy) which are very important in ensuring you are meeting you nutritional needs.

That brings me to this awesome recipe that I want you ALL to try - whether you are vegetarian or not! It’s a great source of fiber and protein due to the quinoa and lentils, but it’s also got some bioflavonoids from the parsley and a natural sweetness and antimicrobial properties from the sautéed onion, garlic and mushroom mix.  I do love my spice, and adding in a bit of hot sauce and cumin adds the touch that you need.  These patties hold together well and worked great on the skillet to bake until crispy - oh la la so delicious and nutritious! 

The BEST Veggie Burger

INGREDIENTS

• 1/2 cup dry quinoa

• 1 cup dry red lentils

• 1 Tbsp. flaxseed meal

• 2 1/2 tablespoons water

• 1 tsp olive oil

• 1 Tbsp coconut oil

• 3 cloves garlic, minced

• 1/4-1/2 tsp kosher salt, divided

• 1 cup mushrooms

• 1/2 yellow onion

• 1/2 cup parsley (or cilantro), chopped

• 2 tsp ground cumin

• 1/2 cup rolled oats

• 1/4 cup oat flour

• Red Hot Sauce (to taste, add a couple Tablespoons to your liking)

DIRECTIONS

1. Put quinoa and lentils in a saucepan with 3 cups water.  Set on the stove over medium high heat and bring to boil.  Once boiling, reduce to a simmer and cook for about 15 minutes until water is absorbed. (Note that you can do this step ahead of time).  I prefer using cooked mixture that has been in the fridge for at least a few hours - it helps the patties hold together a little better.

2. Meanwhile, combine the flaxseed meal and water, and set aside to thicken.

3. Heat olive oil in a small pan over medium heat and add onion and garlic. Add 1/4 tsp salt and sauté until onions are softened, 5 to 6 minutes.  After onions start to turn translucent add the mushrooms and cumin. Once heated another 3 minutes, put mixture into a food processor. Add lentils and quinoa to the bowl and pulse until well combined.

4. Add in the flaxseed mixture, parsley, and red hot sauce, and additional salt to taste. Add in the oats, and oat flour until well mixed.

5. With the mixture, create 6-8 equal patties, with your hands and place on a baking sheet. Cover with plastic wrap and place in the fridge for at least 2-4 hours (you can also put this in the fridge overnight for easy prep for tomorrow’s dinner). 

6. To cook, preheat the oven to 350-400 degrees F or heat a griddle to medium-high heat. If baking, spray a baking sheet with nonstick cooking spray and place the patties on the sheet; cook 10-12 minutes until patties are crispy. Carefully flipover and cook another 10 minutes. ***If using a griddle, heat 4-6 minutes per side or until slightly golden.