Rae Udy

RECIPES: Vegan Eggplant Burgers, Portabella Mushroom Burgers, Lentil Burgers

By Rae Udy

Memorial Day is the official start of the grilling season and many people wonder what to cook for friends and family who are on special diets. These veggie burgers may be the answer.
Eggplant Burgers are spicy, different and delicious. Eggplants are very low in calories with only 110 for a whole eggplant. They are also very low in fat, containing just one gram per serving. Eggplants are also a good source of vitamin C and K, vitamin B6 and magnesium and a very good source of dietary fiber and potassium. (Source – http://www.nutritiondata.com/facts-C00001-01c20dP.html )
Portabella Mushroom Burgers are a quick and easy main dish for the grill. Buy these large mushrooms in the grocers produce section. These mushrooms are very low in calories, about 40 per cup, and provide 5 grams protein per serving. (Source – http://www.nutritiondata.com/facts-C00001-01c22Nu.html )
Lentil Burgers are very inexpensive to make, costing just pennies each. These are a fun and tasty way to introduce legumes to the family. These ‘burgers’ are cooked like pancakes so there is no forming of messy patties by hand.
Look for lentils in the dry bean section of most grocery stores. Lentils cook in about twenty minutes and do not need to be pre-soaked like most beans.
Serve these delicious and nutritious vegetarian burgers with lettuce, tomato, pickles, sliced onions, catsup and mustard on warm whole grain buns. Few can resist trying something that tastes so good and is so good for you too.

VEGAN EGGPLANT BURGERS
1 large eggplant
½ (one-half) teaspoon salt
1 teaspoon olive oil
1 Tablespoon lemon pepper
Peel eggplant and cut into rounds about one-half inch thick. Place eggplant slices onto a clean plate and sprinkle lightly with salt. Allow to set at room temperature about fifteen minutes. Use a clean paper towel to dab up droplets of water from eggplant slices. This step reduces bitterness of the eggplant. Brush one side of each eggplant round with olive oil and sprinkle lightly with lemon pepper. Place on prepared grill, putting prepared side down first. Brush top with oil and sprinkle with remaining lemon pepper. Cook on one side until golden brown. Carefully turn using a spatula and cook other side. Serve warm on whole grain buns with all the works. Yields eight to twelve eggplant burgers.

PORTABELLA MUSHROOM BURGERS
4 portabella mushrooms
2 Tablespoons low-fat Italian dressing
Wash mushrooms quickly under cold running water. Dry immediately to prevent sogginess. Divide dressing between mushrooms and brush to cover all surfaces. Preheat grill and place a sheet of aluminum foil on grill surface. Place prepared mushrooms on foil and cook on medium-hot grill with rounded side down. Grill about five to eight minutes and turn carefully to cook other side until mushroom is easily pierced with a fork. Serve on warm buns with all your favorite burger toppings. Yields four.

LENTIL BURGERS
1 cup dry lentils
4 cups cold water
1 small potato, peeled and shredded
1 carrot, peeled and shredded
2 Tablespoons finely chopped onion
2 eggs
Wash lentils and place in a heavy three-quart saucepan. Cover with cold water and bring to boil. Lower heat to simmer uncovered for twenty minutes. When lentils are tender pour into a colander and rinse well with cold water. Drain well. Place back into saucepan and add remaining ingredients. Stir well. Heat a griddle or heavy fry pan over medium-high heat and spray or lightly oil. Using about one-third cup lentil mixture, pour onto hot griddle and form into a four inch burger with the back of a spoon. Cook until very crisp, about three to five minutes. Carefully turn over and cook other side. Remove from pan when burger is crisp on both sides. To cook on grill, brush both sides of each burger with a low-fat barbeque sauce and place on hot prepared grill surface. Turn when well-browned and cook other side. Add a slice of low-fat cheese at this point. Continue cooking until cheese melts and lentil burger is warmed through. Serve hot on prepared buns. Yields eight lentil burgers.