6 servings Egg & Dairy Free
These tasty burgers start with cooked lentils and brown rice, so plan ahead. Don’t worry if the mixture seems delicate when you’re shaping the burgers — they’ll firm up during chilling and shouldn’t fall apart when cooking.
1 cup cooked brown lentils • 1/2 cup cooked brown rice • 2 Tbs. vegetable oil 3 scallions, thinly sliced • 2 medium cloves garlic, minced • 1 medium carrot, finely diced • 1 small onion, minced • 1/2 cup (generous) well-drained, lightly mashed firm tofu • 1/2 cup plus 3 Tbs. quinoa flour • 1 Tbs. tamari or reduced-sodium soy sauce • 2 tsp. arrowroot dissolved in 1/4 cup water • 1/2 tsp. salt • 1/2 tsp. freshly ground pepper • 2 Tbs. nutritional yeas • 6 whole-wheat or spelt hamburger buns, split • Creamy Almondaise (click for recipe) • Tomato slices and alfalfa sprouts for garnish •
1. In largebowl, combine lentils and rice. Set aside.
2. In large skillet, heat 1 tablespoon oil over medium heat. Add scallions, garlic, carrot and onion and cook until tender, stirring occasionally, about 8 minutes. Combine with lentil/rice mixture. Add tofu, 3 tablespoons flour, tamari, arrowroot mixture, salt and pepper. Mix well.
3. In shallow dish, mix together yeast and remaining 1/2 cup flour. With moistened hands, shape lentil mixture into 6 patties, each about 3 inches in diameter. Coat in yeast/flour mixture and refrigerate 30 minutes.
4. In large nonstick skillet, heat remaining 1 tablespoon oil over medium heat. Add burgers (in batches if necessary) and cook until crispy brown, 3 to 4 minutes per side.
5. Spread buns with almondaise, top each burger with some tomato slices and sprouts and serve.
Per serving: 244 Calories; 9g protein; 6g total fat (1g saturated fat); 40g carbohydrates; 0 cholesterol; 440mg. sodium; 6g fiber
“As resident chef of the White Lotus Foundation, a peaceful, 80-acre yoga retreat in Santa Barbara, California, Beatrix Rohlsen is keenly aware of the link between diet and fitness. One of her greatest challenges is to prepare meals to sustain prospective yogis who take the center’s intensive, in-depth teacher certification –
consisting of two and a half weeks of 15 hour days. Participants experience major mind and body transformations, but Rohlsen’s balanced, organically sourced
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menus ensure they’ll maximize their performance and come out tops. She shares
some of those delicious recipes here.”
Excerpted from the May 2000 issue of Vegetarian Times. The entire article, “Eat
& Run: Knowing about fitness nutrition can give you a competitive edge”, has text by Olivia Wu and recipes by Beatrix Rohlsen.
Tags: cooking, food, healthy eating, recipe, vegan, vegetarian
