I've been thinking a lot lately about what would make the best veggie burger. I've had good ones and not-so-good ones. So, I wanted to create one with ingredients that were high in protein as well as highly nutritious.
I recommend using pink/orange lentils because they break down and mash together and will help hold the patty together.
Veggie Burgers with Black Beans, Quinoa and Lentils
1/2 cup white quinoa, soaked 10 minutes, then rinsed (skip this step if using pre-rinsed quinoa)
1/2 cup pink lentils, rinsed (do not use brown/green or black lentils)
1 cup water
1 medium onion, chopped fine
1 celery stalk, chopped fine
1 and 1/2 TBS olive oil
5-6 drops liquid smoke
1/2 tsp black pepper
1/2 tsp sea salt
2 garlic cloves, minced
1 can Eden black beans, drained and rinsed
2 TBS chia seeds
3 TBS nutritional yeast
3 TBS fresh parsley leaves, chopped
1 tsp fresh rosemary, chopped
In a medium saucepan, bring 1 cup water to a boil. Add lentils and quinoa together. Bring back to boil, reduce heat, cover and simmer 12 to 15 minutes. Remove from heat, set aside (drain any excess water).
In a large skillet, heat olive oil over medium heat and add onion and celery, salt, pepper and liquid smoke. Cook until onion and celery start to soften and onion becomes translucent. Add black beans and minced garlic to onion mixture and "mash" beans with a potato masher until most are crushed. Remove from heat and let cool slightly.
In large bowl, combine onion and black bean mixture with quinoa and lentils. Stir in nutritional yeast, chia seeds, parsley and rosemary. Taste and season with sea salt and pepper if desired.
Form into patties on wax paper. Chill at least an hour. Heat 3 TBS olive oil in skillet over med to med-high heat. Pan saute patty about 3 to 5 minutes on each side, until browned and slightly crisp.
Serve with lettuce, tomato, or salsa! Yum.