vegan challenge: lentil burgers

As I mentioned in a previous post, I've been challenging myself to prepare meals that (while still abiding within the already gluten-free and dairy-free parameters of this blog, because if I can't eat it, I'm not gonna cook it) are:

• vegan (no animal products of any kind including: meat, eggs, dairy, casein, honey, etc.)
• do this while limiting my use of tofu or other soy-based food items
• the food is tasty & satisfying, and finger-lickin' good (my apologies to the Colonel)
  

Ilse asked a really good question about the why behind limiting the use of tofu or other soy products. Since it's a darn good question, here's a few [hopefully] darn good answers:

1. It is a challenge, after all. In general, tofu is an easy protein "fallback" in vegetarian cooking (and for good reason: the stuff is incredibly versatile and really good for you!!). I want to broaden my horizons, think outside the box, embrace the challenge aspect of this & see what other options are out there for healthy vegan cooking that also provides the protein our bodies need.

2. Allergy awareness. I know at least a few people now who have soy allergies. Thankfully, I am not one of them, but I wanted to challenge myself to make healthy, delicious, vegan meals that my soy-sensitive friends could enjoy too.

3. Global thinking. I learned from a friend of mine who has Brasilian heritage that a lot of the deforestation in Brasil may be because of the soy crop that is planted there. I think much of this may be to produce alternative fuel, but I still want to be mindful of how I might be contributing to that. There seems to be some debate about whether or not the soy crop is actually having a detrimental effect on the rainforests, but still ... it can't hurt to explore alternative protein options!!

Anyway ...

so, why this recipe?
Something I've missed sorely since learning I cannot tolerate gluten is veggie burgers.

I know!! You'd think those would be safe, right? But all those veggie burgers you see in the grocery store contain wheat flour and/or whole grains (including wheat) to act as a binder and to improve the texture. I have made a tofu-based version a few times that only took four or five attempts to perfect and satisfy my rigorous standards, but after some tweaking, I think I'm enjoying this recipe even more!!

totally-good-for-you ingredients:
2/3 c. green lentils (or your favorite lentil variety)
2 c. vegetable broth (I prefer No Chicken Broth by Imagine Foods), or water
2-3 tbsp. of your favorite salt-free herb blend
1/2 finely chopped yellow onion
2 tbsp. wheat-free tamari (or soy sauce, or worcestershire if you can handle gluten)
2/3 c. sunflower seeds (raw and shelled)
rice flour
olive oil

instructions:
bring broth to a boil, add herbs
after lowering to medium heat, add lentils
cook until almost all the liquid is absorbed (about 15 minutes)

place in blender or food processor
add chopped onion, tamari sauce
puree until mixture reaches desired smoothness
** you may need to add a bit of additional liquid to ease the pureeing process**

NOTE: don't worry about the lentils being pureed until perfectly smooth. So long as it's a bit "doughy", you're good to go!!

empty lentil mixture into a large bowl
pour in whole sunflower seeds, stir well into lentils
add and fold in rice flour a few tablespoons at a time until lentil mixture sticks together well and forms a nice ball, not sticking too much to your hands (I think I used 2/3 - 3/4 cup).
with your hands, separate into balls and press into desired size of patties

in a large skillet, add a good pour of olive oil and heat skillet to medium heat
add lentil patties to skillet and cook on both sides until lightly browned and slightly crispy on the outside.

make 4-6 patties, depending on size.

Enjoy on a bun or by itself, with avocado slices (I ate mine before i took this photo!!) or your favorite condiment and a side of healthy veggies.





Making it your own? Tell me how you improved upon it!!


more more more ...

• See another delicious recipe with lentils here.
• Check out the health benefits of lentils here.

spicy quinoa & lentils

{NOTE: This recipe originally posted here.}

The skinny on today’s featured ingredients:

Quinoa: an ancient grain native to South America, enjoying increased popularity in recent years. High in fiber and providing complete protein (meaning it contains all 9 essential amino acids, essential for tissue growth & repair). A good source of fiber as well as the following minerals: manganese, magnesium, iron, copper, riboflavin, and phosphorous.

Lentils: a good source of cholesterol-lowering fiber, also helps keep blood sugar low after a meal. A good source of important B-vitamins, magnesium, folate, and other minerals as well as protein.

Ingredients:
1 lb. green beans (fresh or frozen)
3 c. vegetable broth (I like No Chicken Broth by Imagine Foods)
½ c. quinoa
½ c. green lentils
Cayenne pepper (about ½ - 1 tsp; adjust as needed to your preference)
Cumin (about ½ - 1 tsp; adjust as needed to your preference)
½ large yellow onion, chopped
1 dry pint grape or cherry tomatoes, sliced in half lengthwise
Sea salt, to taste
Pepper, to taste
Olive oil

OPTIONAL: (for a non-vegan dish):½ lb. lean chicken sausage (with garlic is nice if you can find it!)

What else you’ll need:
Chopping knife
Cutting board
Sauce pan
Skillet
Cookie Sheet

{directions}

Green Beans:
Heat oven to 400 degrees
Spread green beans & snap peas out on a cookie sheet & add a good pour of olive oil, stirring until veggies are coated
Sprinkle with salt & pepper
Cook for about 20-25 minutes (or until they reach desired doneness), stirring periodically

Quinoa & Lentils:
Put vegetable broth in a sauce pan on high heat
Add cayenne and cumin
After broth comes to a boil, add quinoa and lentils
Reduce heat to low, cover and allow to simmer for 30 minutes

Onions & Tomatoes:
Pour olive oil into a skillet, heat to medium-high heat
Add chopped onion, stir periodically
After onions begin to caramelize (about 10-15 minutes), add sliced grape tomatoes
Cook until the onions are almost black and tomatoes are soft

Bringing it all together:
Quinoa and lentils are done cooking once the liquid is absorbed
Combine onion and tomato mixture with quinoa and lentils
Add salt/pepper to taste
Serve on bed of cooked green beans.

OPTIONAL: Top with chicken sausage (as shown)
Serving Suggestions:

As a side dish: Serve by itself, sprinkle with salt & pepper to taste
As a main dish: top green beans with quinoa & lentil mixture; sprinkle with salt & pepper to taste; top with cooked chicken sausage for a meaty main dish (as shown)

Enjoy!

quinoa & lentils photo by kirsten.michelle