What kind of burger would you like?

You know that cutting back on meat is important for your health. It reduces your risk of chronic disease, such as cancer, cardiovascular disease, diabetes and obesity. However, did you know that lowering your meat consumption can also help the environment? According to the United Nations’ Food and Agriculture Organization, the meat industry produces far more man-made greenhouse gas emissions than the entire transportation industry. Also, when you cut back on meat, you’re contributing to saving precious resources, such as fresh water and fossil fuel.

For many years now, my two daughters and I have stopped eating red meat and my husband John has significantly cut back. And, since I’m the cook in the family, I’m always on the hunt for delicious and healthy plant-based recipes. For lunch today, I made burgers, but without meat or other animal products – I made vegan burgers and they were delicious!

The author of the vegan burger recipe is Catherine Katz at cuisinicity.com. I highly recommend that you give Catherine’s recipe a go. Whether you follow a plant-based diet or not, you will love this juicy and nutritious burger. And, if you’re looking for ways to help the environment, you will love it even more! Here’s the recipe:

Vegan Burger

By: Catherine Katz

Vegan-Burger-Recipe-Photo-2

For a complete view of this recipe page please click here.

Serves: 4 big patties

Ingredients
  • Chewy Base:
  • ½ cup dry whole farro
  • “Meatiness”:
  • 1 cup canned black lentils, rinsed and well drained*
  • 1 Tbsp olive oil
  • 2 cups raw cremini mushrooms,rinsed & diced (8 oz)
  • Binding:
  • ½ cup rolled oats
  • 2 tsp tomato paste
  • ½ tsp dijon mustard
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • ½ tsp salt
Instructions
  1. GETTING EVERYTHING READY:
  2. Preheat a non-stick medium pan and when hot, add the 2 cups diced mushrooms and cook until tender (DO NOT add any oil!) for 10-12 minutes and water has evaporated, and transfer to a cup and set aside.You will end up with 3/4 cup cooked diced mushrooms.
  3. Meanwhile, place ½ cup dry farro in 1¾ cups boiling water and cook for 10 mn, until water has evaporated. Transfer to a cup and set aside to cool. You will end up with 1 cup cooked farro.  Note by Julie Zimmer: With the dried farro I bought in France, I had to boil it in double the amount of water and for 45 minutes.
  4. Place the rolled oats in the bowl of a small food processor and grind until medium fine (it shouldn’t be a powder) and set aside.
  5. Place the canned (or cooked) lentils (make sure they are well rinsed and drained) in food processor and grind, scraping the sides to form a paste.
  6. Add the olive oil and grind again until smooth. Transfer to a cup and set aside.You will end up with about¾ cup pureed lentils.
  7. ASSEMBLING:
  8. Place the cooked mushrooms, ground oats and pureed lentils in a medium bowl and stir gently with a spoon.
  9. Add tomato paste, dijon mustard, onion powder, garlic powder and salt and stir again.
  10. Add the cooked farro last and, using your hands, “dig in” and work the mixture so that it forms a ball.
  11. Form into 4 equal patties (I like to use a big ice-cream scooper to make them more regular & compact and finish forming the patty with my hands). you can refrigerate or freeze at this point until ready to grill.
  12. When ready to grill, drizzle a little canola oil in a large non-stick skillet and heat over high heat. When the pan is very hot, place the patties on the pan and cook for 2-3 minutes on each side.
  13. Optional: Use a pastry brush to coat each patty with BBQ sauce (if using) on both sides (about 1 Tbsp per patty) and serve on soft wheat buns with garnishings.

*Catherine also uses French lentils (Le Puy) for this recipe and if you prefer, you can cook whichever type of lentil you pick from scratch (a little over ⅓ cup dry ) to make 1 cup cooked, rinsed and drained–follow package instructions.

The patties I made today still cooking on the grill.
The patties I made today still cooking on the grill.
Photo credit of featured image: Katy
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Julie Zimmer

Julie has extensive experience in nursing practice and education in a wide range of fields from intensive/coronary care, to medical-surgical to community and public health. Julie has Bachelor Degrees in Psychology and Nursing, and a Master’s Degree in Community Health Nursing Education. She has taught in faculties of nursing and in various communities in Toronto, Canada and in Geneva, Switzerland, and is a consultant to the International Council of Nurses (ICN). Julie also has years of experience teaching English as a foreign language (EFL) in addition to coordinating an English department in a Swiss private school.

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