Gluten-Free Veggie Burgers
Article and photo by Adrienne Schroeder, Co-op Member Owner
March 03, 2016
I used to eat veggie burgers all the time. Then I stopped eating gluten and I realized that most veggie burgers contain gluten. There are a few brands that are gluten-free and I buy them from time to time but they seem less hardy somehow. I don’t love them.
I have been working on a homemade veggie burger recipe for years. But usually even if they tasted good, they fell apart. They almost always ended up looking like some kind of bean scramble rather than a veggie burger.
But I think I finally got it! And I haven’t stopped making them since.
One of the secret ingredients is the sautéed portobello mushrooms. They give the burgers a smoky, almost meaty flavor. Another secret is the lentils…I think they work better than black beans or garbanzo beans for some reason.
As I list them it seems like a lot of ingredients but almost all of them are things I usually have at home anyway.
I buy Udi’s Gluten-Free Hamburger Buns to serve them on. They are sold in the freezer at Co-op West Main.
- 2 cups lentils, cooked
- 1 egg
- 1 cup portobello mushrooms, finely chopped
- 1/2 cup feta cheese
- 1/2 cup gluten-free breadcrumbs*
- 1/2 cup sunflower seeds
- 1/2 cup onions, finely chopped
- 1/4 cup celery, finely chopped
- 1/4 cup carrots, shredded
- 2-3 cloves fresh garlic, grated
- 3 tablespoons oil (for sautéing mushrooms and frying the burgers. I use coconut oil.)
- 2 teaspoons Braggs Liquid Aminos (or tamari or soy sauce)
- Salt and pepper to taste
- Optional: Dried herbs like thyme, basil, oregano, etc.
*To make the bread crumbs, I just toast a slice or two of gluten-free bread and then put it in the blender to make breadcrumbs.
Cook dry lentils (add 1 cup lentils to 2 cups water and simmer until softened) or use canned lentils.
Once the lentils are cooked and drained, add them to a bowl and squish them with your hands until they are mostly mashed up. Set aside.
Add the oil and the Braggs to a skillet over medium heat and add the grated garlic, onions and portobello mushrooms to the pan. Sauté for about 5 minutes until everything is soft. Add the celery and carrots for a couple of minutes and remove from heat.
Combine the veggies with the lentils and add the remaining ingredients (egg, feta, sunflower seeds and breadcrumbs).
Stir (or mash it again with your hands) to combine everything well.
Form into patties and fry in an iron skillet with a couple tablespoons of coconut oil (or other oil of your choice), over medium heat for about 4-5 minutes on each side.
Makes 4 large veggie burgers or 6 small ones.