4th of July Walnut Lentil Veggie Burgers!

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4th of July Walnut Lentil Veggie Burgers!

Gundry MD Team

July 3, 2019

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Whether you’re vegetarian or just trying to eat less meat… it’s smart to have a solid veggie burger recipe up your sleeve. Well, look no further. After you’ve tried Dr. Gundry’s Veggie Walnut Lentil Burger you’ll have that favorite go-to recipe!

The best part about this veggie burger is that due to the lentils and mushrooms it actually tastes meaty! And, when combined with walnuts… you’re in for a real protein treat.

Let’s take a look at some of the key ingredients involved in this delicious lentil burger.

Table of Contents

•Lentils

•Mushrooms

•Walnuts

•Walnut Lentil Veggie Burger Recipe

•What You’ll Need:

•Instructions:

Lentils

First… lentils! Now, lentils are legumes – shouldn’t legumes be avoided due to their lectin content?

In their standard form, yes. Lentils contain high levels of a lectin called phytohaemagglutinin. It is considered toxic to humans in large quantities.

But the good news is the level of such lectins can be GREATLY reduced to a safe level. The legumes must be properly soaked and pressure cooked at high temps.¹ Just make sure to use a proper pressure cooker (not a slow cooker).

All of this is terrific news as lentils are a highly nutritious food once you take care of the lectin issue. For example, they’re packed with…²

Protein
Fiber
Potassium
Folate
Iron
Manganese

In the ingredient list below… note Eden brand canned lentils are a good substitute for soaking and pressure-cooking. This is because they thoroughly soak and cook their lentils.

Mushrooms

As a fantastic source of protein, mushrooms are often referred to as “meat for vegetarians.” ³ They also lend themselves to this meat analogy due to their meaty flavor.

Mushrooms are low in calories, cholesterol-free, and contain fiber. They also contain copper, potassium, magnesium, zinc and several B vitamins, including folate.

A recent study suggests mushrooms are packed with powerful polyphenols. These could help fight disease and slow the visible signs of aging! ⁴

Walnuts

Walnuts are our third great source of protein. They also contribute omega-3 fatty acids, iron, copper, magnesium, and vitamin B6. And, walnuts are viewed as one of the healthiest nuts you can buy because they’re so high in antioxidants! ⁵

Vitamin E is famed for its ability to protect cells from damaging free radicals. But the antioxidants in walnuts are up to 15 times more powerful than those in vitamin E. ⁶

So, armed with this powerhouse trio, here’s how to make these flavorful, healthy, lentil burgers!

Walnut Lentil Veggie Burger Recipe

Serves 4

What You’ll Need:

1/2 red onion, coarsely chopped
1 clove garlic
1/2 cup walnuts
1/2 cup fresh shiitake or cremini mushrooms
1/4 cup fresh parsley leaves
3/4 teaspoon ground cumin
3/4 teaspoon sweet paprika
1/2 teaspoon curry powder
1/2 teaspoon black pepper
1/2 teaspoon dried mustard powder
1/2 teaspoon sea salt
2 cups pressure-cooked lentils (Eden brand canned lentils okay)
1 omega-3 egg or 1 vegan egg substitute
1 tablespoon ground flaxseed
1/4 to 1/2 cup cassava flour

Instructions:

1. Preheat the oven to 350° F. Line sheet pan with parchment. Set aside.

2. In a food processor fitted with an S blade, pulse together the following until a smooth paste is formed (50 to 100 short pulses)…

Onion	Garlic	Walnuts
Mushrooms	Parsley	Cumin
Paprika	Curry	Black pepper
Mustard powder	Sea salt

3. Transfer to a bowl. Fold in the lentils, egg, and flaxseed, crushing the lentils with your spoon or spatula as you fold them in.

4. Add 2 tablespoons cassava flour and let the mixture rest 5 minutes to absorb the liquid.

5. With your fingers, test to see if the mixture forms a cohesive ball. Add flour bit by bit until the mixture holds its shape when molded.

6. Form into 4 large patties or about 20 meatballs and space evenly on the sheet pan.

FOR PATTIES: Bake for 15 to 20 minutes, then carefully flip and bake for an additional 10 minutes. Serve with avocado mayo and grilled onion, wrapped in lettuce leaves.

FOR “MEATBALLS”: Bake for 20 minutes total, flipping every 5 minutes. Serve on a bed of lettuce, over Miracle Noodle brand pasta.

More Recipes:
Dr. Gundry’s Delicious, Lectin-Free BBQ Menu
Dr. Gundry’s Sautéed Cabbage Recipe (with walnuts & prosciutto!)
5 Delicious Lectin-Free Mexican Food Recipes

Sources
1. https://www.fda.gov/media/83271/download
2. https://www.lentils.org/health-nutrition/nutritional-information/
3. https://www.myfooddata.com/articles/vegetables-high-in-protein.php
4. https://www.nytimes.com/2018/01/19/well/eat/what-is-the-health-and-nutritional-value-of-mushrooms.html
5. https://www.medicalnewstoday.com/articles/309834.php
6. https://www.bbc.com/news/health-12865291

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