Healthy Comfort Foods: Veggie Burgers

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Beets, mushrooms, and walnuts impart a deep, toasted flavor to these mouthwatering veggie burgers. Pureeing the ingredients and adding a “flax egg”–an egg substitute made by whipping ground flaxseeds with water–keeps the burgers from falling apart.

Yield: 6 servings
Prep Time: 20 minutes
Total Time: 55 minutes

Recipe Ingredients

For the patties:
1 15-ounce can of lentils, rinsed and drained (about 1 1/2 cups)
1 cup cooked brown rice
1/2 cup chopped parsley
1/2 cup toasted walnuts (see Recipe Tips)
1/3 cup diced onion
2-3 mushrooms, chopped
1 small beet, grated (about 1/2 cup)
1 clove garlic
1 tablespoon ground flaxseed
1 tablespoon olive oil
1 tablespoon + 1 teaspoon nutritional yeast
3/4 teaspoon salt

To serve:
6 whole-grain buns, toasted
6 large lettuce leaves
2 avocados, sliced
1 tomato, sliced

Recipe Preparation

1. Preheat the oven to 350 degrees.
2. To make the “flax egg,” place the ground flaxseed in a small bowl, add 3 tablespoons of warm water, then whisk the mixture for a minute or two. Cover the bowl and refrigerate for at least 15 minutes and up to an hour. This will allow the mixture to set and produce a consistency similar to a whipped egg.
3. In the meantime, add the olive oil to a pan and saute the onion for 3 minutes. Add the grated beet and mushrooms and cook until the vegetables begin to soften, about 5 to 7 minutes. Add the garlic and cook another 2 minutes. Remove from heat and pour half of mixture into a food processor, along with the rice, lentils, and walnuts. Pulse until the mixture is pureed and then pour into a large bowl.
4. Add the leftover beet-mushroom mixture, salt, nutritional yeast, and parsley to the bowl. Pour in the flax mixture and combine.Using slightly wet hands, form 6 patties and place on a baking sheet covered in parchment paper. Flatten the patties so that they are no more than 1 inch thick. Bake at 350 degrees for 15 to 17 minutes on each side for a total of 30-35 minutes or until the tops are browned and the patties are cooked through.
5. Serve on whole-grain buns with lettuce, tomato, and avocado.

Recipe Tips

  • Too many wet ingredients can create veggie burgers that don’t hold together. To avoid overly wet rice, use 1 cup brown rice to 1 3/4 cups salted water when cooking the rice.
  • Toasting the walnuts is key to the rich, nutty flavor of these burgers. To toast whole nuts, scatter them on a baking sheet and bake at 350 degrees, stirring once, for 7 to 9 minutes or until the nuts have darkened and become fragrant. To toast chopped or slivered nuts, place them in a pan over medium-low heat and stir continuously until fragrant, about 2 to 4 minutes.

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The One Medical blog is published by One Medical, an innovative primary care practice with offices in Boston, Chicago, Los Angeles, New York, Phoenix, the San Francisco Bay Area, Seattle, and Washington, DC.

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