My quest for the perfect veggie burger has been achieved. No need to look any further.
Dr. Fuhrman’s burgers:
- hold together, even when baked
- are moist and tasty
- are not that difficult to make (they do require lots of ingredients, but after the first time, I pre-prepared everything so putting them together was a snap.
- survive freezing perfectly
- are healthy and delicious!
Original recipe is on Dr. Fuhrman’s Disease-Proof blog HERE. I made a few changes as always and they are reflected below. The KEY ingredients in my opinion are the mustard, the ground flax and the balsamic vinegar, so don’t sub those out!
Dr. Fuhrman’s Amazing Bean Burgers
- 2 cups onion, diced
- 2 carrots, grated
- 1/2 bell pepper, diced
- 5 large cloves garlic, minced
- 1 Tbsp miso or boullion
- 2 teaspoons Italian Seasoning or oregano
- 3 tablespoons Balsamic Vinegar
- 1-1/4 cup water
- 4 tablespoons tomato paste
- 2 cups cooked lentils or any other bean of choice, drained
- 1-1/2 tablespoon ground flax seed
- 1-1/2 tablespoon raw sesame tahini
- 1-1/2 tablespoon nutritional yeast
- 1 tablespoon mustard
- 1/2 cup walnuts, finely ground
- 1/4 cup oatmeal, ground
- 2 tablespoons whole wheat flour
- Grind walnuts and oats in food processor until fine. Leave them in the food processor.
- Sauté onion, carrots, bell pepper and garlic in a large pan until softened, adding water, if necessary, to prevent sticking, about 5-6 minutes.
- Add miso or bouillon, Italian seasoning, balsamic vinegar, water, tomato paste, and stir well. Simmer, covered, for about 5-7 minutes.
- Uncover and cook an additional 5 minutes until thick.
- Transfer to food processor on top of the walnut/oat mixture and let cool a few minutes.
- Add lentils and remaining ingredients and process briefly just until mixture all holds together.
- Cover and refrigerate at least 30 minutes, or until ready to bake.
- Preheat oven to 180C degrees.
- Line a baking pan with parchment paper.
- Lightly spray the paper with oil.
- Take about a rounded 1/3 cup of the mixture, form into balls, and place on baking sheet. It should make 8-10 burgers.
- Gently flatten into a burger shape.
- Bake for 12 minutes, turn over and bake an additional 12 minutes until lightly browned.
Recipe and Photos © Emily Segal www.TriumphWellness.com