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!
- 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.