Recipes eating vegan

Published on February 16th, 2011 | by Jeannie Moulton

6

Eating Vegan: Red Lentil and Rice Veggie Burgers with a Kick

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eating vegan

Veggie burgers get a bad rep for being fake meat, but my general philosophy for eating vegan (or vegetarian) is not to replace meat, but to enjoy vegetables, fruits and grains for what they are.  However, this doesn’t mean that you can’t steal a few ideas from food with meat that already exists.

Veggie burgers are good and good for you.

If you’ve never tried a veggie burger, you should try this one!  Beware, it tastes nothing like a meat burger (I think it’s better), so don’t expect that, but it has a good mix of flavors, a nice texture…and it’s healthy.

Red lentil and rice veggie burger

This recipe make 8 patties, which with buns and toppings will feed between 4 and 6 people, inclusive.

Each burger patty contain approximately 200 calories, 4 grams of fiber, 8 grams of protein, 12 % of daily iron, and significant amounts of 13 other vitamins and minerals.  This analysis does not include any bun or toppings you may put on; it is just for a single patty.

Ingredients:

Burgers

  • 1 cup of red lentils, prepared, slightly overcooked
  • 1 cup of brown rice, prepared, slightly overcooked
  • 3 cloves of garlic, minced
  • 1/2 of a medium onion, finely chopped
  • 1 red bell pepper, finely chopped
  • 1 carrot, grated
  • 1 tbsp chili powder
  • 1/2 tbsp of curry powder
  • 1 tbsp soy sauce
  • 2 tbsp of olive oil
  • salt and black pepper to taste

Servings suggestions

  • focaccia rolls
  • pitas
  • guacamole
  • hummus
  • chutney
  • rocket (arugula)
  • lettuce
  • tomatoes
  • avocados
  • barbeque sauce

Directions:

  • Preheat oven to 450°, along with two metal jelly pans.
  • Combine all ingredients in a large bowl.  Stir until ingredients are throughly blended.
  • Take the pans out of the oven (make sure they are hot!).  Form eight patties (four on each pan).  They should sizzle on the hot pans to brown the bottoms.
  • Place pans back in the oven and bake for 10-20 minutes, just until the tops begin to brown a tiny bit.  You may need to switch the pans around half way through so they are evenly baked.
  • Serve on roll or pita and top with your favorite toppings.

A black bean veggie burger

Here’s a great black bean veggie burger recipe from Zack in case you prefer black beans to red lentins.

p.s. my favorite to eat this veggie burger is with hummus and rocket served on a focaccia roll.

Nutrition data taken from fitday

Photo credit: Flickr Creative Commons by mlinksva

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About the Author

I spent the last five years earning my PhD in Engineering. I enjoy all types of science and writing, so I am trying out a new career path in science publication and communication. Recently, I have moved to Oxford, England. As an environmentally-conscious person, Oxford is a great place to live...notably there is no car required. I love to talk about vegan cooking, plant-based diets and the benefits of such, so just ask if you are interested. I do ballet for fun and love kitties.



  • http://Web teague

    Great recipe idea ! Just wondering if these freeze well??

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  • http://Web Christine Farrell

    Thank you for this recipe – I am so looking forward to making ot for myself.
    I eat meat, but I do like a break from it, too, though I enjoy eggs or cheese on those days.
    Hubby, however, does like his meat. But one or two of these patties could be his carbs for the meal, with other veg on the plate.
    The only thing I don’t have as a norm is brown rice. I keep thinking I should try it, so I’ll get a bag “just so” I can try this recipe!
    Thanks again for posting it.

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  • http://Web Iisa

    It looks delicious, and it is healthy. Th materials are not expensive, I’d like to cook it this weekend!!

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