Mashed Vegan Burger

This isn’t a “perfect patty” burger — it’s a rustic, mashed, crave-worthy plant burger that’s hearty, grounding, and incredibly nourishing. Makes 6 patties.

• High fiber for gut and heart health
• Healthy fats from walnuts
• No processed meat substitutes

Ingredients

• 1 beet, cooked and chopped
• 1 red onion, finely chopped
• 1 can lentils, drained and rinsed
• 3 garlic cloves, minced
• Vegan broth, for sautéing
• ½ cup walnuts, finely chopped
• 1 cup rolled oats
• 1–2 Tbsp ground flaxseed + 6 Tbsp water
• 2 Tbsp soy sauce (or tamari if gluten-free)
• Salt and pepper, to taste

Directions

1. Cook the beet until tender. Chop and set aside.
2. Sauté the onion, garlic, and lentils in vegan broth until soft and fragrant.
3. In a bowl, combine the walnuts, oats, chopped beet, salt, and pepper.
4. Add the sautéed lentil mixture, flaxseed, and soy sauce. Mix well.
5. Form into loose patties, without over-compacting.
6. Heat a lightly oiled pan. Cook about 6 minutes per side, gently mashing while cooking for crispy edges.

Serving Tip

Serve with vegan mayo or avocado, tomato, onion, pickles, ketchup, and mustard — on a bun, in a lettuce wrap, or straight from the pan. These taste even better the next day, great for meal prep or batch cooking.

Macros (Per Patty – 5 Servings)

Full recipe (unchanged): ~1,220 calories, 55g protein, 152g carbs, 43g fiber, 49g fat.