Dr. Fuhrman’s Amazing Bean Burgers

• Produce

  • 1/2 Bell pepper
  • 2 Carrots
  • 5 large cloves Garlic
  • 2 tsp Italian seasoning or oregano
  • 2 cups Lentils or any other bean, cooked
  • 2 cups Onion

• Breakfast Foods

  • 1/4 cup Oatmeal, ground

• Canned Goods

  • 4 tbsp Tomato paste

• Condiments

  • 3 tbsp Balsamic vinegar
  • 1 tbsp Mustard
  • 1 1/2 tbsp Sesame tahini, raw

• Baking & Spices

  • 1 1/2 tbsp Nutritional yeast
  • 2 tbsp Whole wheat flour

• Nuts & Seeds

  • 1 1/2 tbsp Flax seed, ground
  • 1/2 cup Walnuts, finely ground

• Liquids

  • 1 1/4 cup Water

• Other

  • 1 Tbsp miso or boullion

Found on triumphwellness.com

Description

Ingredients

• 2 cups onion, diced
• 2 carrots, grated
• 1/2 bell pepper, diced
• 5 large cloves garlic, minced
• 1 Tbsp miso or boullion
• 2 teaspoons Italian Seasoning or oregano
• 3 tablespoons Balsamic Vinegar
• 1-1/4 cup water
• 4 tablespoons tomato paste
• 2 cups cooked lentils or any other bean of choice, drained
• 1-1/2 tablespoon ground flax seed
• 1-1/2 tablespoon raw sesame tahini
• 1-1/2 tablespoon nutritional yeast
• 1 tablespoon mustard
• 1/2 cup walnuts, finely ground
• 1/4 cup oatmeal, ground
• 2 tablespoons whole wheat flour

Directions

• Grind walnuts and oats in food processor until fine. Leave them in the food processor.
• Sauté onion, carrots, bell pepper and garlic in a large pan until softened, adding water, if necessary, to prevent sticking, about 5-6 minutes.
• Add miso or bouillon, Italian seasoning, balsamic vinegar, water, tomato paste, and stir well. Simmer, covered, for about 5-7 minutes.
• Uncover and cook an additional 5 minutes until thick.
• Transfer to food processor on top of the walnut/oat mixture and let cool a few minutes.
• Add lentils and remaining ingredients and process briefly just until mixture all holds together.
• Cover and refrigerate at least 30 minutes, or until ready to bake.
• Preheat oven to 180C degrees.
• Line a baking pan with parchment paper.
• Lightly spray the paper with oil.
• Take about a rounded 1/3 cup of the mixture, form into balls, and place on baking sheet. It should make 8-10 burgers.
• Gently flatten into a burger shape.
• Bake for 12 minutes, turn over and bake an additional 12 minutes until lightly browned.