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Savory Lentil-Mushroom Burgers
These vegan lentil burgers contain no soy, nuts, gluten or oil and are made with natural ingredients you probably have in your kitchen. Mushrooms add umami! They come together quickly if you have cooked lentils on-hand. I cooked 1 1/2 cups of lentils with a little dried thyme and black pepper in 3 cups water for about 30 minutes and had enough lentils for this recipe and about a cup leftover.
Prep Time20 mins
Cook Time40 mins
Total Time1 hr
- 2 teaspoons chia seeds
- 3 tablespoons warm water
- 1 medium onion
- 6 ounces mushrooms , washed
- 3 cloves garlic
- 2 cups cooked lentils (green or brown), well drained
- 1/3 cup old fashioned oats (certified gluten-free, if necessary)
- 2 tablespoons potato starch or cornstarch (see note below)
- 1 tablespoon soy sauce or wheat-free tamari (omit for soy-free)
- 1 tablespoon tomato paste
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon salt (optional or to taste)
- 1/4 teaspoon dried thyme
- Generous grating black pepper
Mix the chia seeds and warm water in a small bowl and set aside. Chop the onion finely. Place the mushrooms into the food processor and pulse until they are finely minced. Mince the garlic.
Heat a non-stick skillet over medium-high heat. Add the onions and cook until they begin to brown, adding a splash of water if they begin to stick. Stir in the mushrooms and garlic and another splash of water. Cover and cook until the mushrooms soften (about 2-3 minutes), stirring often.
When the mushrooms have softened, transfer them to the food processor and add the lentils. Pulse until the lentils are just combined with the mushrooms. Add the chia seed mixture and all remaining ingredients and pulse to combine well. It’s okay if a few lentils remain whole, but the mixture should be more sticky than crumbly. If it seems too wet, add a little more oats.
Scrape the mixture into a bowl and set aside for about 15 minutes. Preheat the oven to 375F and line a baking sheet with a silicone mat or with parchment paper.
Shape the burger mixture into 6 patties, each about 3 inches wide and 3/4 inch thick. Place them on the prepared pan and bake for about 30 minutes. Since ovens can vary, check them after 25 minutes to make sure they are firm in the middle but not burning and give extra time if necessary.
Use a spatula to remove the burgers from the baking sheet. Serve at once or refrigerate for later use.
You can omit the starch, but the burgers may not hold together quite as well.
Each burger is 1 point on Weight Watchers Freestyle program.
Serving: 1burger | Calories: 130kcal | Carbohydrates: 23.5g | Protein: 8.2g | Fat: 0.4g | Sodium: 320.2mg | Fiber: 7g | Sugar: 3g