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Lentil-Walnut Burgers with Cheesy Sauce

Hearty lentil-walnut burgers. Makes 6 servings. Variation: Southwest Black Bean Burgers.

From The How Not to Age Cookbook

Ingredients

  • walnuts
  • red onion
  • ground flaxseeds
  • parsley
  • white miso paste
  • onion powder
  • garlic powder
  • paprika
  • pippali
  • Roasted Garlic
  • brown lentils
  • rolled oats
  • whole-grain burger buns

Instructions

  1. Preheat the oven to 375°F (190°C).
  2. Place a sheet of parchment paper on a rimmed baking sheet.
  3. Set aside.
  4. In a food processor, combine the walnuts, red onion, flaxseed mixture, parsley, miso paste, onion powder, garlic powder, paprika, sodium-free salt substitute (if using), and pippali.
  5. Pulse to combine, leaving some texture.
  6. Add the Roasted Garlic (if using), lentils, and oats.
  7. Pulse to mix together while leaving some texture.
  8. Pinch off a bit of the mixture and press it in your hand to make sure it holds together.
  9. If it’s too wet, add more oats; if it’s too dry, add some water, 1 tablespoon at a time.
  10. Taste to adjust the seasonings, if needed.
  11. Shape the lentil mixture tightly into six burgers about ½-inch (1-cm) thick.
  12. Arrange them on the prepared baking sheet.
  13. Bake until golden brown, turning once, about 8 minutes per side.
  14. When the burgers are ready to serve, arrange them on a plate or on buns or tortillas (if using) along with any toppings you choose.
  15. Top with the Cheesy Sauce.

Active Compounds

Nutrients and bioactive compounds delivered by this recipe's ingredients.

  • Folic Acid
    From: Lentils
  • Folate
    From: Lentils
  • Beta-glucan
    From: Lentils
  • Dietary fiber
    From: Lentils, Flaxseeds
  • Omega-3 fatty acids
    From: Walnuts, Flaxseeds
  • Ellagitannins
    From: Walnuts
  • Polyunsaturated fats
    From: Walnuts
  • Lignans
    From: Flaxseeds
  • Alpha-linolenic acid
    From: Flaxseeds
  • ALA
    From: Flaxseeds

May Support

Health conditions and aging processes this recipe's compounds may influence, based on the source research.

  • High blood sugar
    Improves · via Lentils
  • Age-Related Hearing Loss
    Protects against · via Folic Acid
  • Erectile dysfunction
    Improves · via Folic Acid
  • Aging
    Reduces risk of · via Folate
  • Cognitive decline
    Reduces risk of · via Folate
  • Depression
    Reduces risk of · via Folate
  • Neurodegenerative Disease
    Protects against · via Folate
  • Alzheimer's disease
    Protects against · via Folate
  • Upper Respiratory Tract Infection
    Protects against · via Beta-glucan
  • Telomere Shortening
    Protects against · via Dietary fiber
  • Heart disease
    Reduces risk of · via Dietary fiber
  • Constipation
    Improves · via Dietary fiber
  • Premature Death
    Reduces risk of · via Dietary fiber
  • Diverticulosis
    Protects against · via Dietary fiber
  • Hemorrhoids
    Protects against · via Dietary fiber
  • Hiatal Hernia
    Protects against · via Dietary fiber
  • Varicose Veins
    Protects against · via Dietary fiber
  • Acid Reflux
    Improves · via Dietary fiber
  • Breast cancer
    Reduces risk of · via Dietary fiber
  • Knee Osteoarthritis
    Protects against · via Dietary fiber
  • Frailty
    Protects against · via Dietary fiber
  • Cancer
    Reduces risk of · via Dietary fiber
  • Stroke
    Reduces risk of · via Dietary fiber
  • Osteoarthritis
    Protects against · via Dietary fiber
  • All-Cause Mortality
    Reduces risk of · via Dietary fiber
  • Insomnia
    Improves · via Dietary fiber
  • Cardiovascular Disease
    Reduces risk of · via Dietary fiber
  • Type 2 diabetes
    Reduces risk of · via Dietary fiber
  • Colorectal cancer
    Reduces risk of · via Dietary fiber
  • Periodontitis
    Improves · via Dietary fiber
  • Colon Cancer
    Reduces risk of · via Dietary fiber
  • Asthma
    Improves · via Dietary fiber
  • Coronary Artery Disease
    Reduces risk of · via Dietary fiber
  • Chronic inflammation (inflammaging)
    Protects against · via Dietary fiber
  • Osteoporosis
    Protects against · via Dietary fiber
  • Obesity
    Protects against · via Dietary fiber
  • Age-Related Artery Stiffness
    Improves · via Walnuts
  • Bone mineral density loss
    Protects against · via Omega-3 fatty acids
  • Sarcopenia
    Protects against · via Omega-3 fatty acids
  • Age-Related Macular Degeneration
    Protects against · via Omega-3 fatty acids
  • Parkinson's disease
    Protects against · via Omega-3 fatty acids
  • Dementia
    Protects against · via Omega-3 fatty acids
  • High blood pressure
    Reduces risk of · via Flaxseeds
  • Menopause symptoms
    Improves · via Flaxseeds
  • High cholesterol
    Improves · via Flaxseeds
  • Wrinkles
    Improves · via Flaxseeds
  • Benign Prostatic Hyperplasia
    Improves · via Flaxseeds
  • Skin Aging
    Improves · via Flaxseeds
  • Prostate cancer
    Protects against · via Flaxseeds
  • Peripheral Artery Disease
    Reduces risk of · via Flaxseeds
  • Gut Dysbiosis
    Addresses · via Flaxseeds

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