Estimated Nutrition (whole recipe, rough)
Counts 13 of 16 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Beef | 100g cooked | 250 |
| Quinoa | 1 cup cooked (185g) | 222 |
| Rice | 1 cup cooked (158g) white | 206 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Tofu | 100g firm | 76 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Arrowroot | not in our table | 0 |
| Water | not in our table | 0 |
| Spelt | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 small onion, minced
- 1/2 cup (generous) well-drained, lightly mashed firm tofu
- 1/2 cup plus 3 Tbs. quinoa flour
- 1 Tbs. tamari or reduced-sodium soy sauce
- 2 tsp. arrowroot dissolved in 1/4 cup water
- 1/2 tsp. salt
- 1/2 tsp. freshly ground pepper
- 2 Tbs. nutritional yeast
- 6 whole-wheat or spelt hamburger buns, split
- 1 medium carrot, finely diced
- 1 cup cooked brown lentils
- 1/2 cup cooked brown rice
- 2 Tbs. vegetable oil
- 3 scallions, thinly sliced
- 2 medium cloves garlic, minced
- =
Directions
Creamy Almondaise
Tomato slices and alfalfa sprouts for garnish
1. In large bowl, combine lentils and rice. Set aside.
2. In large skillet, heat 1 tablespoon oil over medium heat. Add scallions, garlic carrot and onion and cook until tender, stirring occasionally, about 8 minutes. Combine with lentil/rice mixture. Add tofu, 3 tablespoons flour, tamari, arrowroot mixture, salt and pepper. Mix well.
3. In shallow dish, mix together yeast and remaining 1/2 cup flour. With moistened hands, shape lentil mixture into 6 patties, each about 3 inches in diameter. Coat in yeast/flour mixture and refrigerate 30 minutes.
4. In large nonstick skillet, heat remaining 1 tablespoon oil over medium heat. Add burgers (in batches if necessary) and cook until crispy brown, 3 to 4 minutes per side.
5. Spread buns with almondaise, top each burger with some tomato slices and sprouts and serve.