This is the perfect burger for pregnancy – packing important nutrients and delicious flavors all in one simple-to-make meal. It uses whole foods, basic ingredients, and it’s kid (and husband) approved!
This is a recipe I’ve been dreaming up for a while now! In researching various nutrients, I often think “great, now how do I incorporate that into my diet”?
I started off with a few key ingredients: lentils and oats (for the folate, iron, and protein), spinach and carrots (for vitamin A), and flaxseeds (for omega-3 fatty acids).
Added a few spices and decided to blend it all together. That’s how the Ultimate Pregnancy Burger was born!
In total, each one has: 8 grams of protein, 100% DV of vitamin A, 35% DV of iodine, and 39% DV of magnesium.
The best part is that the ingredients and measurements are flexible. Don’t have fresh spinach? Use frozen or any other leafy greens. Not sure which mushrooms to use? Pick the ones on sale (pro tip: Asian markets have a large variety at much cheaper prices).
I use the same pan for sautéeing the veggies and cooking the burgers. The recipe below makes 5, which fit easily into a large cast-iron pan.
I prefer to double the recipe and use up an entire onion and a full package of mushrooms. With my 7-cup food processor, I have to work in 2 batches. But a bigger version would be ideal for doubling the recipe.
The extras can be frozen for later… but I’ve never had any
The Ultimate Pregnancy Burger (Plant-Based and Gluten-Free)
Equipment
- Food processor
- Cast iron pan
Ingredients
BURGERS
- 1 cup green lentils, cooked
- 1 tbsp olive oil, divided
- 1/2 cup sweet onion, diced (equals to 1/2 medium-sized onion)
- 1 cup grated carrots (equals about 2 medium-sized carrots)
- 5 oz mushrooms (any type – white button, crimini, or oyster are great options), roughly chopped (about 1/2 of a standard-sized package with sliced mushrooms)
- 1 tsp iodized salt
- 1 tsp paprika
- 1 tsp garlic powder
- 1 tsp dried parsley
- 1 tbsp ground flaxseeds
- 1 cup rolled oats
- 2 cups fresh spinach (about 2 handfuls)
FOR SERVING (optional)
- sliced avocado
- sliced tomato
- sliced red onion
- vegan mayo drizzle
- burger bun (gluten-free, if desired)
Instructions
- Prepare the green lentils per package instructions or use pre-cooked lentils for this recipe.
- Use the disc attachment in the food processor to grate the carrots. Set aside.
- Preheat a large cast-iron pan with a teaspoon of olive oil. Add the chopped onion to the pan and cook until translucent. Then add the chopped mushrooms and grated carrots. Combine with salt, paprika, garlic powder, and parsley. Stir together and allow to cook through for about 5 minutes minutes with the lid on.
- Change the food processor to the standard (S-shaped) blade. No need to clean it in between. Add the ground flaxseeds and rolled oats. Blend until the oats are close to a flour consistency. Remove 2 tablespoons of flaxseed/oat mixture from the food processor and set it aside. This will be used for dipping the burgers in.
- Add lentils, spinach, and vegetables from the pan to the food processor. Mix everything together using the "pulse" mode. The consistency should be sticky but still contain some texture.
- Add more oil to the pan and heat it up. Form 5 burgers from the mixture, sprinkling the top and bottom with the reserved flaxseed/oat flour. Cook each side of the burgers until golden brown with the lid on. Assemble your burgers with buns and any other toppings you desire. Enjoy!
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