Vegan lentil, soy and carrot burgers
These lentil, soy and carrot burgers are very high in protein and have an irresistible warm, spiced flavour.
Being made from legumes and vegetables, they're high in protein, vitamins, minerals and fibre, very low in fat, and free of cholesterol and saturated fat. What's more, the spices give them a delicious touch that you can enhance even further with a mild, light sauce such as vegan mayonnaise.
These burgers are rich in protein, complex carbohydrates (filling and slowly absorbed), allicin, alliin, fibre, flavonoids, beta-carotene, vitamins A, C, E and B-group vitamins (B1, B2, B3, B6 and B9 or folic acid), sulphur, calcium, copper, phosphorus, iron, magnesium, manganese, potassium, selenium, sodium and zinc.
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Notes
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- Step 1Put the textured soy protein in a bowl with hot water and let it rehydrate for 15 minutes. After that time, drain it well and set aside.
- Step 2Drain the boiled lentils in a colander and set them aside too.
- Step 3Grate the onion and garlic and heat the oil in a large pan. When the oil is warm, add the onion and garlic and sauté over medium heat for 5 minutes, stirring so the garlic doesn't burn.
- Step 4Grate the carrot, add it to the onion and garlic and stir. Cook everything for 5 more minutes, until the carrot softens.
- Step 5Add the lentils and textured soy protein, mix everything and cook over low heat for 10 minutes, stirring occasionally so it absorbs the flavor well.
- Step 6Add the tamari sauce, spices and salt, stir everything again and cook for 5 more minutes. Then turn off the heat and let it cool.
- Step 7When the mixture is cold, add the potato starch and mix well. Then scoop up portions with a spoon and shape the burgers with your hands or with a burger press. If the mixture isn't compact enough, add a little more potato starch to help it hold together.
- Step 8Put a little oil in a nonstick pan and, when it is warm, add the burgers and cook over medium heat for 3 minutes on each side. When they are golden on both sides, remove them from the heat and serve.