Erbology
Amaranth and green lentil veggie burger recipe

Amaranth and green lentil veggie burger recipe

  • 8

    Servings

  • Prep Time

    Prep Time 15'

  • Total Time

    Total Time 35′

  • Gluten-free

    Gluten-free

  • Nut-free

    Nut-free

  • 8

    Servings

  • Prep Time

    Prep Time 15'

    PT15M
  • Total Time

    Total Time 35'

    PT35M
  • Gluten-free

    Gluten-free

  • Nut-free

    Nut-free

Vegan

The veggie burger recipe, reinvented

Not so long ago, healthy eating was reserved for a few ‘health nuts’ and nobody knew how to pronounce ‘quinoa’.

Those were the days of the frozen, mass-produced burger and anaemic oven chip. And, while we remember loving them at the time, we’re quite pleased that things have moved on a bit since then.

In the early days of the veggie burger, ingredients tended to centre around mashed beans (slightly too soft), later moving into soy protein and meat substitutes (divisive).

They all have their place in the veggie burger hall of fame, but recent years have seen veggie burger recipes expand into new territories of experimentation.

The texture equation

In a burger, texture is key. Anything designed to be sandwiched in a bread bun must be able to hold its own, without collapsing into squishiness at first bite.

A satisfying burger has to have enough bite to act as the centrepiece of the sandwich, but also has to be juicy. This is where Erbology Organic Amaranth Grain excels, taking in lots of moisture as it cooks and holding onto it to create a juicy centre to the burger.

It must also have a crispy outside, which can be achieved by shallow frying with a little grapeseed oil.

The result is a satisfying, filling patty with a crunchy outer layer, which reveals a firm and juicy centre.

 

amaranth recipes

Make it messy

The veggie burger is not to be eaten prudishly with a knife and fork. This is messy, finger-licking food, to be laden with toppings.

Try it packed into a burger bun with red onion jam, or piled with iceberg lettuce and vegan cheese.

Fries are the burger’s natural companion, but you could also go rogue and serve these patties on top of a hearty, warm salad, or in a no-meatball sub.

Use our veggie burger recipe as a base to make your own creations. A few good ideas to try would be adding other fresh herbs and a small squeeze of lemon, or maybe to introduce a tomato-based sauce in place of the soy.

The ancient grain

While it’s a fairly new addition to the shelves of health food stores, amaranth has been around for a very long time. So long, in fact, that it was a staple food of the Aztecs.

It’s full of healthy fibre, which will help to keep you feeling full. About 78% of amaranth’s fibre is insoluble, while 22% is soluble. Both types are important for your health.

Insoluble fibre bulks out the food moving through your digestive system, slowing the process down so your body has time to absorb all the healthy nutrients. Meanwhile, soluble fibre reacts with water to form a gel in your gut, helping everything to move along more easily.(1)

 

Veggie burger recipe

 

Magnificent magnesium

A cup of cooked amaranth also boasts 40% of our daily recommended magnesium intake.(2)

Magnesium is involved in over 300 enzymatic reactions and is needed to help regulate 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. If you suspect you might not be getting enough magnesium, take action by changing your diet. Low levels of magnesium have been associated with diseases such as Alzheimer’s, type 2 diabetes and hyperactivity disorder (ADHD).(3)

High in iron

The same serving of amaranth would also provide over a quarter of our daily recommended iron intake. We need iron to build haemoglobin. This is the compound in our red blood cells which transports oxygen around the body in order to 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)

While minerals, protein and fibre are all very good excuses to indulge in our amaranth burgers, there is one even more compelling reason: they’re downright delicious!

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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 in 2 and 2/3 cups of water.
  2. Cook your amaranth in 6 cups of water.. Bring the amaranth to a boil, simmer and cook uncovered for about 20 minutes. The water should be almost fully absorbed by the grains. 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 cook your amaranth in four cups of water and  simmer it covered with a lid, then leave aside covered while you prep the vegetables.
  3. While the lentils and amaranth cook, prep your vegetables. Peel and shred the carrots and finely chop the parsley, onion, and garlic.
  4. When 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. Serve right away, or cool and keep for later!

If you tried this recipe...

Share your experience with us. Leave a comment below or post a picture on Instagram, tag @erbology_london #erbology and get a chance to win a healthy treat from us.

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  • (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.

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