Scott Jurek's Lentil Mushroom Burgers

Burgers and I have always had a great relationship. Basically 90 percent of the time I go to out to eat, they are my dinner of choice. I love everything about them: the the soft bakery buns, the juicy meatiness of the burger patty, and the various sauces and toppings that make this American classic so hearty and delicious. So, when we decided to be mindful and trade in the traditional beef patty for it's veggie alternative, I was a lot little apprehensive. I'd never even tried a veggie burger before in my life. I think it was one of those foods--like Spam or "casserole surprise"--that I was just SURE was not going to taste good. Well, imagine my surprise (and relief) when we tried our first veggie burger and I actually liked it--a lot! And I realized that I could still have everything that I loved about a burger (including the "meaty" texture), without any sacrifices in taste. In fact, I like veggie burgers even more than the beef ones now, both because of their great flavor and the fact that eating them is completely guilt free--truly! 

This is our latest burger favorite: a mushroom lentil burger that's so meaty and well seasoned that if you didn't know it was a veggie burger you might not even notice! It's packed full of protein powerhouses like nuts and lentils; fiber rich greats like spinach and mushrooms; and dressed to the nines with other delicious spices. And in case you're interested (for you calorie counters out there), this 4-inch patty comes in a an incredibly low 180 calories! I kid you not! Throw in the whole wheat bun, veggies, BBQ sauce, and onion straws that you see below, and you've got a grand total of less than 400 calories for a hearty and satisfying burger! (For a comparison, Red Robin's Whisky River BBQ Burger, that's similarly "dressed" to our lentil burger, weighs in at a whopping 1138 calories (that's almost 3 times more calories!)). I truely love the way this burger makes me feel--satisfied, but light!

 

Lentil Mushroom Burgerfrom (ultra marathon legend) Scott Jurek's book Eat and Run
Makes one dozen 4-inch burgers

1 cup dried green lentils (2 ¼ cups cooked)
2 ¼ cups water
1 tsp dried parsley
3 garlic cloves, minced, divided 1 ¼ cups finely chopped onion, divided
¾ cup finely chopped walnuts (we substituted pecans)
2 cups fine bread crumbs (can be homemade--see note)
½ cup flax seed meal
2 Tbsp nutritional yeast
1 tsp sea salt
½ tsp black pepper
 ½ tsp paprika
3 cups finely chopped mushrooms
1 ½ cups destemmed, finely chopped kale, spinach, or winter greens
2-4 Tbsp fresh basil, finely chopped (optional--this is our addition idea)
3 Tbsp balsamic vinegar
2 Tbsp Dijon mustard
2 Tbsp coconut or olive oil

In a small pot, bring the lentils, water, parsley, 1 garlic clove, and ¼ cup of the onion to a boil. Reduce heat and simmer, partially covered, for 35-40 minutes, until the water is absorbed and the lentils are soft.

While the lentils are cooking, combine the walnuts, bread crumbs, and flax seed in a bowl. Add the nutritional yeast, salt, pepper, and paprika and mix well. Saute the remaining onion, remaining garlic, the mushrooms, and greens in the oil for 8-10 minutes, then set aside. Remove the lentils from the heat, add the vinegar and mustard, and mash with a potato masher or wooden spoon to a thick paste. In a large mixing bowl, combine the lentils, sautéed veggies, and bread crumb mixtures, and mix well. Cool in the refrigerator for 15-30 minutes or more. Using your hands, form burger patties to your desired size and place on waxed paper. Lightly fry in a seasoned skilled, broil, or grill until lightly browned and crisp, 3-5 minutes on each side. Extra uncooked patties can be frozen on wax paper in plastic bags or wrapped individually in aluminum foil, making for a quick dinner or wholesome burger for the next BBQ.

Our favorite toppings: lettuce, tomatoes, BBQ sauce, Chloe's "special sauce", French fried onions, carmelized onions, guacamole, or Chloe's mango/pineapple and cilantro salsa.

Our pairing suggestions: your favorite fruit or grilled/roasted vegetables.

Note: to make homemade bread crumbs, you’ll need about half of a loaf of day old bread. Slice the bread, then tear or cut into 2-3 inch pieces and chop in a food processor for 1-2 minutes, until a fine crumb results. The walnuts (or pecans) can also be chopped in the food processor with the bread.

FYI: (Courtesy of Scott's book) Lentils are an excellent source of protein, one of the fastest-cooking legumes, and taste tender, juicy, and meaty (which makes them an ideal choice for a veggie burger).

We hope you enjoy them as much as we do!