Lentil Walnut Burgers Gluten Free

 

With BBQ season here, I decided today to look for a meatless gluten free burger recipe that I could make and bring to a BBQ.  I have two BBQ’s  to attend soon so the timing is good. I really didn’t expect the recipe I selected to work the first time, as I often have challenges with gluten free recipes and meatless burgers. I found this Whole Foods recipe online and I’m pleased with the outcome. The burgers taste good and keep the round shape. I like that the burger is mainly lentils and brown rice. The walnuts are very nice too. I changed the recipe a little:  I used  dill instead of thyme, I added 1/4 cup ground flax seed, and I used a little more cayenne.  The recipe made 9 patties and I froze most of them after cooking – I gobbled one up too of course.   They’ll be good with avocado and tomato. Yum.

Whole Foods Gluten Free Walnut Lentil Burgers

Serves 6

Walnuts add a little crunch and brown rice takes the place of bread crumbs making these savory vegetarian burgers a great gluten-free meal. Serve with a green salad or cooked greens.

Ingredients:

• 2 teaspoons extra virgin olive oil
• 1 small carrot, finely chopped
• 1/4 cup chopped celery
• 1/2 cup chopped button mushrooms
• 1/4 cup finely chopped walnuts
• 1 tablespoon finely chopped parsley
• 1 teaspoon chopped fresh thyme
• 1/2 teaspoon sea salt
• 1/2 teaspoon ground black pepper
• 1/8 teaspoon cayenne (optional)
• 2 cups cooked brown rice, divided
• 1 1/2 cup cooked lentils, or 1 (15-ounce) can lentils, rinsed and drained
• 1 egg, lightly beaten
• 2 tablespoons high heat sunflower oil or expeller-pressed canola oil, divided

Method:

Heat olive oil in a large skillet over medium heat. Add carrots, celery, mushrooms, walnuts, parsley, thyme (or dill), salt, pepper and cayenne and cook, stirring frequently, until softened, about 5 minutes; transfer to a large bowl.

In a food processor, purée 1 cup rice, lentils and egg until smooth. Transfer to bowl with vegetables, add remaining 1 cup rice and stir to combine. Form lentil mixture into 10 to 12 patties, using about 1/4 cup of the mixture to make each one.

Heat 1 tablespoon oil in a large skillet over medium high heat. Arrange half of the patties in skillet and cook, flipping once, until golden and crisp, 8 to 10 minutes total. Transfer to a paper towel-lined plate and repeat process with remaining sunflower oil and patties. Serve hot.

Nutritional Info:

Per Serving: 240 calories (100 from fat), 11g total fat, 1.5g saturated fat, 35 mg cholesterol, 220mg sodium, 27g carbohydrate (6g dietary fiber, 2g sugar), 9g protein

Notes: I used 2 TBSP chopped fresh dill instead of Thyme

I added ¼ cup flax seed (mixed with a bit of water  for binding).

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Lentil Vegetable Soup

                                  (Lentils after boiling)

This soup is so tasty; nutritious; quick to make; and inexpensive. Today I made a double batch to freeze. I like to have it on hand for times when we’re not able to cook. Other times, I take it to a friend who is not feeling well.  If your not making your own soups, I sure hope you start.

Lentil Vegetable Soup

(taken from Canada’s Healthy Living Guide, October 2004)

1 cup (250ml) mixed Lentils (I use green lentils)

1 small white onion, chopped

2 cloves garlic, minced

3 TBSP (45 ml) extra virgin olive oil

1 cup (250 ml) carrots, diced

1 cup (250 ml) red and yellow bell peppers, diced (optional)

1 cup (250 ml) celery, diced

2 ½ cups (625 ml) vegetable stock or water

2 bay leaves

Pinch cayenne pepper

( I use gluten free ingredients)

Boil lentils for about 20 minutes.  Drain. In a large pan, heat the oil over medium heat and sauté onion and garlic until tender. Add carrots, celery and peppers and sauté until translucent.  Add lentils and stir.  Add vegetable stock, bay leaves, cayenne and salt.  Cover and simmer for 10 to 15 minutes.  Remove bay leaves. Garnish with parsley. Serves 2.  Puree part if desired.

(I often add a little chopped spinach just before serving)

                                   (Vegetables sauteing)

                                           (Puree a little –  I love this stick blender)

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