Vegan Meats ANYONE Can Make! No Seitan

Ingredients

• 3/4 cup Brown or Green Lentils (dry, rinsed)
• 2 cup Water (for cooking lentils)
• 3/4 cup Rolled Oats (blended to a coarse flour)
• 2 tablespoon Soy Sauce (low‑sodium preferred)
• 1 teaspoon Dried Oregano
• 1 teaspoon Dried Parsley
• 1 teaspoon Dried Thyme
• 1/2 teaspoon Ground Black Pepper
• 1 teaspoon Garlic Powder
• 1 teaspoon Onion Powder
• 1 teaspoon All‑Purpose Seasoning (store‑bought blend or homemade)
• 1/4 teaspoon Red Pepper Flakes (optional for heat)
• 1/2 teaspoon Fennel Seed (optional, adds subtle licorice note)
• 2 sprays Olive Oil Spray (for coating baking sheet)

Instructions

1. Cook Lentils

   Rinse the lentils, then combine 3/4 cup lentils with 2 cups water in a medium saucepan. Bring to a boil, reduce to a simmer, and cook until the lentils are tender and the water is absorbed, about 30 minutes.

   Time: PT30M

   Temperature: 210°F (medium simmer)

2. Prepare Oat Flour

   Place 3/4 cup rolled oats in a blender or food processor and pulse until you achieve a coarse flour texture—slightly gritty, not a fine powder.

   Time: PT5M

3. Mash Lentils

   Transfer the cooked lentils to a large mixing bowl. Using a potato masher or fork, mash them until they form a thick, slightly chunky puree.

   Time: PT5M

4. Combine Dry Ingredients

   Add the oat flour, soy sauce, dried oregano, dried parsley, dried thyme, black pepper, garlic powder, onion powder, all‑purpose seasoning, red pepper flakes, and optional fennel seed to the mashed lentils. Mix thoroughly until a cohesive dough forms.

   Time: PT5M

5. Shape Patties

   Using a 1/3‑cup measuring cup, scoop the mixture and press gently to form four even patties (about 3‑4 inches in diameter). Place them on a plate.

   Time: PT5M

6. Preheat Oven & Prepare Sheet

   Preheat the oven to 400°F (200°C). Line a baking sheet with a silicone mat or parchment paper and lightly spray with olive oil spray.

   Time: PT10M

   Temperature: 400°F

7. Bake First Half

   Place the patties on the prepared sheet, spray the tops with a light coat of olive oil spray, and bake for 9 minutes.

   Time: PT9M

   Temperature: 400°F

8. Flip & Finish Baking

   Remove the sheet, flip each patty with tongs, spray the other side, and bake for an additional 9 minutes until golden and crisp.

   Time: PT9M

   Temperature: 400°F

9. Cool & Serve

   Allow the patties to rest on a wire rack for 2 minutes before serving. Use them in breakfast sandwiches, on toast, or as a snack.

   Time: PT2M

Nutrition Facts

Calories

200

Protein

8 g

Carbohydrates

22 g

Fat

5 g

Fiber

5 g