Mushroom Lentil Patties
Makes 5 patties
These veggie burgers, made with lentils and rice, are full of flavour, protein, B vitamins, and the minerals iron and zinc. Be creative and vary the seasoning with celery seed, cumin, or Cajun spice; serve with Light Mushroom Gravy or your favourite tomato sauce. When you don't have time to make them from scratch, check the refrigerator and freezer sections of local supermarkets, as new brands and flavours of veggie burgers arrive every few months.
2 cups (500 mL) water
1/2 cup (125 mL) brown rice
1/2 cup (125 mL) dried green lentils, picked over and rinsed
1 tablespoon (15 mL) coconut or olive oil
1/2 onion, diced
2 cups (500 mL) sliced mushrooms
1/4 cup (60 mL) bread crumbs
3 tablespoons (45 mL) chopped fresh parsley
2 tablespoons (30 mL) nutritional yeast
1/2 teaspoon (2 mL) salt
1/4 teaspoon (1 mL) dried thyme
1/4 teaspoon (1 mL) dried basil
1/4 teaspoon (1 mL) paprika
Pinch of black pepper
1 tablespoon (15 mL) oil, for frying
Bring the water to a boil; add the rice and lentils, reduce heat to low, and cook for 50 minutes or until all the water is absorbed. Transfer rice and lentils to a bowl and mash with the back of a large spoon until they bind together.
While the rice and lentils are cooling, heat the coconut oil in a skillet over medium-high heat and cook the onion and mushrooms for 5 minutes or until the moisture from the mushrooms has evaporated. Stir in the bread crumbs, parsley, yeast, salt, thyme, basil, paprika, and pepper. Mix well. Form the mixture into five 4-inch (10 cm) patties. (An easy way to do this is to line a 4-inch/10 cm wide jar lid with clear wrap, tightly fill the lid with the patty mixture, then turn the patty out onto a plate.)
Heat the oil for frying in a skillet over medium heat. Cook the patties for 2 to 3 minutes on each side or until golden brown and crispy.
Per patty: calories: 222, protein: 11 g, fat: 5 g, carbohydrate: 35 g (3 g from sugar), dietary fibre: 4 g, calcium: 41 mg, iron: 3 mg, magnesium: 64 mg, phosphorus: 222 mg, potassium: 466 mg, sodium: 239 mg, zinc: 2 mg, thiamin: 2 mg, riboflavin: 2 mg, niacin: 14 mg, vitamin B6: 2 mg, folate: 149 mcg, pantothenic acid: 2 mg, vitamin B12: 1.3 mcg, vitamin A: 16 mcg, vitamin C: 7 mg, vitamin E: 0.3 mg, omega-6 fatty acids: 0.5 g, omega-3 fatty acids: 0 g
Percentage of calories from protein 18%, fat 21%, carbohydrate 61%
