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16 September 2015

Lentil, Nut & Tempeh Burgers

Lentil, Nut & Tempeh Burgers
I really love the times that I can spend in the kitchen, experimenting with different combinations of ingredients until I come up with a new recipe that I can be proud of. These veggie burgers are one of them, they are packed with incredible flavour but also texture too. In my opinion there’s nothing worse than a carb-filled mushy veggie burger that’s about 40% potato and 30% breadcrumbs, with some other sort of flavourless veg in the middle – definitely not something worth eating! I had some nut cutlets a few weeks ago and I loved the idea of incorporating nuts into a veggie burger for a bit of crunch. My aim wasn’t necessarily to make these ‘meaty’ but rather to make a flavourful, protein packed and textured veggie burger that was enjoyable to eat and that will also keep you full. The burger itself is made up of tempeh, lentils, nuts, mushrooms, mixed veg and some seasoning, so it’s almost a mix of a burger and a nut cutlet but it really works together to produce a wonderful taste.


Lentil, Nut & Tempeh Burgers


The recipe makes 6 burgers, which are pretty firm and stay together nicely, so aren’t difficult to cook and also contain around 7g of protein per serving. By mixing together different proteins it helps to ensure that you’re getting all of the essential amino acids in one serving – there are so many mixed messages about protein, and whilst most of us are getting enough each day, the types of proteins you consume are also important. There are 20 amino acids that make up proteins, the essential 9 amino acids cannot be produced by the body and must be received through the diet, most plant based sources only contain a handful of the 9 we need and therefore we must eat a range of these incomplete proteins to ensure we consume all of the 9, for example, by combining lentils and nuts all of the essential amino acids will be present as they are complimentary to one another.

Lentil, Nut & Tempeh Burgers
I served my veggie burgers up with tomatoes, avocado, vegan mayo, on a home made sun-dried tomato flatbread - the recipe for a very similar flatbread can be found here . I haven't tried freezing these veggie burgers but they will last for 3 days in an air tight container in the fridge after making. Other accompaniments for the burgers could include, rice, salad, caramelized onions, southern style fries  and even more avocado! These veggie burgers would also be amazing with roast veg and gravy!


Lentil, Nut & Tempeh Burgers | Yield: 6 | Time: 20 mins

You'll need:                                           
  • Chopping board
  • Knife
  • Non-stick frying pan
  • Mixing bowl
  • Wooden spoon
  • Food processor/ blender
  • Measuring cups

Ingredients


  • ½ large red onion
  • 2 large garlic cloves
  • 2 chestnut mushrooms
  • 1.5 tbsp balsamic vinegar
  • 1 tbsp soy sauce/tamari
  • 100g tempeh
  • ½ cup chopped mix veg (I used frozen)
  • 1 cup cooked lentils
  • ¼ cup chopped mixed nuts
  • 2 tbsp plain flour
  • Salt & pepper
  • Oil
Method
  1. Finely chop the onion and fry on a medium heat with a splash of oil for about 5 minutes, then add two cloves of minced garlic and 2 mushrooms chopped into small pieces (1/2cm cubes). Fry for a couple of minutes then add in the balsamic vinegar, tamari, crumble in the tempeh, stir and reduce until the pan is dry.
  2. Blend up the mixed veg with ½ cup cooked lentils until combined and almost smooth. Then, in a large bowl, add the frying pan mixture, the lentil mix from the blender, the rest of the lentils, chopped nuts and a pinch of salt and pepper. Combine together then add 2 tbsp of flour and stir again.
  3. From the mixture, form 6 equal sized burger patties and then fry with a splash of oil on a medium heat for a few minutes on each side. Serve up with your choice of sides, I’d recommend a burger bun/flat bread with avocado, tomatoes and vegan mayo. Enjoy! 
Cassidy xx

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