1 1/4 cups cooked brown rice
3/4 cup chickpeas, drained and rinsed
¾ cup cooked red or green lentils
¾ cup sautéed portabella mushrooms
½ cup diced onion
1 garlic clove, chopped
½ cup parsley
3 Tbsp. olive oil
1-2 Tbsp. panko breadcrumbs
¼ tsp. ground ginger
1 Tbsp. dried cilantro
1 tsp. turmeric
1 tsp. paprika
1/2- 1 tsp. cumin
Dill Yogurt Dressing
½ cup + 2 Tbsp. regular plain yogurt (Greek works as well)
2-3 Tbsp. of Tahini, optional
1 Tbsp. olive oil
3 Tbsp. fresh lemon juice
1-2 garlic cloves, diced
2 Tbsp. chopped Italian parsley
2 Tbsp. chopped dill
1 Tbsp. chopped mint
Dash of paprika, optional
Preheat oven to 350 degrees. Cook rice in boiling water or chicken broth based off of package directions. Cook lentils according to package directions as well, but leave out 1/4 cup of the recommended liquid.
In a medium saucepan, add 1 Tbsp. of olive oil and sauté chopped onions. Once translucent, add the chopped garlic. Season with salt and pepper; continue cooking until soft. Remove onion and garlic mixture and set aside.Add more olive oil if needed and sauté mushrooms until tender and soft. Season with salt and pepper. Adding the salt helps draw out the moisture in the mushrooms to allow them to soften. In a food processor, add the chickpeas, lentils, onion, garlic, mushrooms, parsley, 2 Tbsp. of olive oil, salt, pepper, cilantro, paprika, turmeric, ginger, and cumin.
Pulse until the mixture has come together and the chickpeas have been broken down, yet there is still some texture. Add the veggie mixture to the brown rice in a large bowl. Fold together until combined. Add in panko until the burgers are not too sticky.
Refrigerate for 45 minutes- 1 hour to set up.
In a medium saucepan, spray cooking spray and sear burgers until they are golden brown on each side. Transfer burgers to a foil lined and greased baking sheet and bake for 15 minutes until warmed through and firm.
In large bowl add yogurt, tahini, and olive oil. Mix the ingredients together. Add in lemon juice, garlic, dill, mint, parsley, salt and pepper. Mix together and add any additional seasonings you like. Refrigerate for at least 20 minutes. If you are using Greek yogurt and the dressing seems too thick, add additional oil or lemon juice.
Key Nutrients and tips:
- Turmeric is a great spice for runners. It has been proven to have anti-inflammatory properties due to the component curcumin that reduces swelling. Turmeric has even been studied to reduce arthritis and symptoms of irritable bowel syndrome (IBS).
- The food processor is a lifesaver in this recipe! If you don’t have a food processor, an emersion blender works great. Another option is a potato masher.
- Try experimenting with the brown rice in this recipe! Add black forbidden rice, quinoa, barley, or bulgar wheat instead.
- Serve these burgers in a pita with thin tomato slices, cucumber, some feta, and the yogurt dressing.
- The yogurt dressing can double as a salad dressing! If you aren’t a fan of tahini, add 1/2-1 tsp. instead to still get the nutty notes without the entire flavor.
- I like the mixture of lentils and chickpeas in this burger because the lentils lend a creamy quality to the mixture. Both lentils and chickpeas are high in protein and fiber!
- This veggie burger does contain some unique spices, so if you are not a fan, season any way you would like! Fold in some Parmesan, mozzarella, basil, and tomato paste to make an Italian version!
- Since everything in this recipe is cooked, the burger can be eaten cold or crumbled onto a salad.