Header
  • 8

    Servings

  • Prep Time

    Prep Time 15'

  • Total Time

    Total Time 35'

  • Gluten-free

    Gluten-free

  • Nut-free

    Nut-free

Amaranth green lentil patty for a veggie burger recipe

  • 8

    Servings

  • Prep Time

    Prep Time 15'

    PT15M
  • Total Time

    Total Time 35'

    PT35M
  • Gluten-free

    Gluten-free

  • Nut-free

    Nut-free

Vegan

The new regime

If, like us, you were the kid at school with hummus, lentil patties made from your mother’s best veggie burger recipe, avocado, juice, and brown bread in their lunchbox while everyone else had white bread, iceberg lettuce, mayonnaise and ham sandwiches, soda, Ho-Hos and crisps, you are probably also miracling at the metamorphosis of diets everywhere. It’s been absolutely fascinating to watch healthy eating go from something reserved for hippy-dippy, crunchy folk to entering the domain of fast food, once occupied only by the ilk of McDonalds and Happy Meals – a name that now seems horribly outdated and deceitful.

It’s also been wonderful to see ingredients and veggie burger recipes become more sophisticated. The lentil burgers of our childhood, while virtuous, were rather bland and heavy. This, our new favourite veggie burger recipe, is quite on the other end of the spectrum. Obtaining the crisp outside without resorting to frying took some perfecting, but has been achieved!

 

amaranth recipes

Go on then, make it!

Central to this patty has been the introduction of Erbology Organic Amaranth Grain, with its lovely nutty aroma and herbal flavour. Blending the patties with this grain brought a very satisfying texture, while the slight pepperiness, lightly reminiscent of meat, seals the deal. It’s hard for us to resist the feeling of eating a good, hearty burger – the layers of fillings, the fantastic messiness and gooeyness of all the sauces squeezed on and dripping from the saturated bun, the fun of choosing sides that live up to the burger – but these patties are just as easily enjoyed on top of a salad or on their own as veggie cakes.

As usual, this is a recipe you can build on. Our first instinct as to tweaks on this veggie burger recipe would be to try other fresh herbs and a small squeeze of lemon, and maybe to introduce a tomato-based sauce in place of the soya, but you will have your own gut sense – literally and figuratively!

Amaranth, amaranth, oh oh amaranth….

We’ve sung the praises of the fibre-rich nature of amaranth, but haven’t mentioned that 78% of the fibre in amaranth is insoluble while 22% is soluble. This is a higher proportion than wheat or maize, which has less insoluble fibre. Insoluble fibre acts as a bulking agent while soluble fibre thickens digestive contents and slows down the process.(1) While both are important, we usually resort to whole grains for the insoluble fibre they contain.

 

Veggie burger recipe

 

A cup of cooked amaranth also boasts 40% of our daily recommended magnesium intake.(2) Magnesium is involved in over 300 enzymatic reactions and absolutely necessary for regulating muscular contractions, blood pressure, and insulin metabolism. Magnesium deficiencies are common but a diet including plenty of water, greens, nuts, seeds and unprocessed grains can help. Low levels of magnesium have been associated with diseases such as Alzheimer’s, type 2 diabetes and hyperactivity disorder (ADHD).(3)

The same serving of amaranth would also provide over a quarter of our daily recommended iron intake. We need iron to build hemoglobin, the compound that delivers oxygen to our red blood cells in order to harness energy and perform vital functions such as breathing and powering muscles. Iron requirements vary by gender and fluctuate during different life stages (i.e. puberty, pregnancy, menopausal and postmenopausal). As adults, we store 1 to 3 grams of iron in our bodies but lose around 1mg each day through normal bodily processes. In order to ensure we have adequate iron levels, it is important to include iron-rich foods in our diets.(4)

We leave you with this pearl of wisdom from the writer Tom Robbins: “A burger is warm and fragrant and juicy.” It don’t get much better…

Related recipes

References

(1) Lamothe, L M, et al. “Quinoa (Chenopodium Quinoa W.) and Amaranth (Amaranthus Caudatus L.) Provide Dietary Fibres High in Pectic Substances and Xyloglucans.” Food Chemistry., U.S. National Library of Medicine, 2015, https://bit.ly/2V7UbSk.

(2) “Daily Value Reference of the Dietary Supplement Label Database (DSLD).” U.S. National Library of Medicine, National Institutes of Health, https://bit.ly/2v5OMA2.

(3) Gröber, Uwe, et al. “Magnesium in Prevention and Therapy.” Nutrients, MDPI, 2015, https://bit.ly/31UB2XR.

(4) Abbaspour, Nazanin, et al. “Review on Iron and Its Importance for Human Health.” Journal of Research in Medical Sciences: The Official Journal of Isfahan University of Medical Sciences, Medknow Publications & Media Pvt Ltd, 2014, https://bit.ly/1If8ZF6.

Mains

Ingredients
Print

  • 3 large carrots
  • 2 small bunches parsley
  • 1 1/3 cup uncooked green lentils (yields 2 cups cooked)
  • 2 cups Erbology Organic Amaranth Grain (yields 2 cups cooked)
  • 1 cup breadcrumbs (for a gluten-free version, substitute with chickpea or millet flour)
  • 2 small red onion
  • 4 garlic cloves
  • ⅓ cup tamari soy sauce
  • Salt to taste
  • Pepper to taste
  • Pinch of thyme
  • Pinch of chili flakes
  • ⅓ cup grapeseed oil, for cooking

Here's how you make it

  1. Cook your lentils using 2:1 ratio, so 2 and 2/3 cups of water for 1 and 1/3 cup of dried lentils.
  2. Cook your amaranth using a 3:1 ratio, so 6 cups of water for 2 cups of amaranth. Bring the amaranth to a boil, simmer and cook uncovered for about 20 minutes. The water should be absorbed by the grains but not entirely. At the end of the cooking time, put a lid on the pot and leave aside while you prep the veggies. The grains will absorb the rest of the water and will become a little fluffy. Alternatively, you can use a 1:2 ratio, in which case simmer covered with a lid, then leave aside covered while you prep the veggies.
  3. While the lentils and amaranth cook, prep your veggies. Peel and shred carrots and finely chop the parsley, onion, and garlic.
  4. After the lentils are cooked, strain the remaining water.
  5. In a mixing bowl, combine all ingredients except for the amaranth. Mix well using your hands and make sure you break the lentils.
  6. Once the mixture starts coming together, add in the amaranth and mix with a wooden spoon.
  7. Form patties into the desired size and shape.
  8. Heat up grapeseed oil in a pan over medium heat. You can add about 3 patties at a time and cook on each side for 2-3 minutes.
  9. Let them cool and serve right away or keep for later!

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