Herbed Lentil Patties with Mushroom Sauce

Oct 31, 2023 09:30AM ● By Recipe and photo courtesy of Sharon Palmer, MSFS, RDN

Herbed Lentil Patties with Mushroom Sauce

Photo courtesy of Sharon Palmer, MSFS, RDN

Yield: 4 to 6 servings

1 cup small green or brown lentils, dry

¼ cup quinoa

3 cups vegetable broth

1 medium carrot, shredded finely (about 1 cup)

1 small onion, chopped finely

¼ cup chopped fresh herbs

2 cloves garlic, minced

¼ cup ground flax seeds

½ cup old-fashioned oats, dry

1 tsp oregano

½ tsp black pepper

1 Tbsp whole grain mustard

1 Tbsp soy sauce, gluten-free

1 Tbsp red wine vinegar

Mushroom Sauce:

1 tsp extra virgin olive oil

¾ cup diced mushrooms

1 medium garlic clove, minced

2 cups plant-based milk, plain, unsweetened

2 Tbsp all-purpose flour

1 pinch salt (optional)

1 pinch black pepper

1 Tbsp reduced sodium, gluten-free soy sauce

To make the herbed lentil patties, place the lentils and quinoa (or other ancient grain) in a small pot and add broth. Cover and simmer over medium heat about 25 minutes, stirring occasionally, until very tender. Add additional water, as needed, to compensate for evaporation during cooking.

Drain any leftover liquid, transfer the cooked lentils and quinoa to a bowl and mash slightly.

Add carrot, onions, herbs, garlic, oats, flax, oregano and black pepper to the bowl with lentils and quinoa and mix well. Add mustard, soy sauce and vinegar and stir well to moisten all ingredients.

Chill for 1 hour.

Preheat the oven to 375ºF. Spray a baking sheet with nonstick cooking spray. Press ½-cup lentil patty mixture into a measuring cup or scoop, place onto the baking sheet and flatten down to create firm, round patties about ½-inch thick. Form 8 patties with the mixture.

Place in the oven on the top rack and bake for about 40 minutes, until golden and firm. Remove and serve with mushroom sauce.

To make the mushroom sauce, while the lentil patties are baking, heat the olive oil over medium heat in a saucepan.

Add the mushrooms and garlic and sauté for 3 minutes.

Whip together soy milk, flour, salt (optional), black pepper and soy sauce with a whisk in a small bowl until smooth with no lumps.

Pour the mixture into the saucepan and cook for about 8 minutes, until bubbly and thick.

Serve about 5 tablespoons of sauce per portion.

Note: Make this gluten-free by using gluten-free oats and substituting corn starch for the wheat flour.

Recipe and photo courtesy of Sharon Palmer, MSFS, RDN

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In-Print, Conscious Eating recipes recipe vegan National Content November 2023

Tick Talk

Spring officially sprung on March 21. We have turned our clocks ahead. We are looking forward to warm winds, sunny skies and the smell of fresh cut grass. The daffodils and tulips have recently bloomed and we are just starting with the yard work that comes with the warmer weather. Sadly, another season has started ramping up. Tick season.

• The best form of protection is prevention. Educating oneself about tick activity and how our behaviors overlap with tick habitats is the first step.

• According to the NJ DOH, in 2022 Hunterdon County led the state with a Lyme disease incidence rate of 426 cases per 100,000 people. The fact is ticks spend approximately 90% of their lives not on a host but aggressively searching for one, molting to their next stage or over-wintering. This is why a tick remediation program should be implemented on school grounds where NJ DOH deems high risk for tick exposure and subsequent attachment to human hosts.

• Governor Murphy has signed a bill that mandates tick education in NJ public schools. See this for the details. Tick education must now be incorporated into K-12 school curriculum. See link:

https://www.nj.gov/education/broadcasts/2023/sept/27/TicksandTick-BorneIllnessEducation.pdf

• May is a great month to remind the public that tick activity is in full swing. In New Jersey, there are many tickborne diseases that affect residents, including Anaplasmosis, Babesiosis, Ehrlichiosis, Lyme disease, Powassan, and Spotted Fever Group Rickettsiosis.

• For years, the focus has mainly been about protecting ourselves from Lyme disease. But other tick-borne diseases are on the rise in Central Jersey. An increase of incidence of Babesia and Anaplasma are sidelining people too. These two pathogens are scary because they effect our blood cells. Babesia affects the red blood cells and Anaplasma effects the white blood cells.

• Ticks can be infected with more than one pathogen. When you contract Lyme it is possible to contract more than just that one disease. This is called a co-infection. It is super important to pay attention to your symptoms. See link.

https://twp.freehold.nj.us/480/Disease-Co-Infection

A good resource from the State:

https://www.nj.gov/health/cd/topics/tickborne.shtml