Lentil Burgers
lentil-patties
Lentil Burgers
Description
This is a perfect and incredibly simple recipe for lentil burger patties, best served on a hamburger bun with your favorite sauces and fresh vegetables.
Did you know that legumes are a great source of protein, iron and zinc? One cup of cooked lentils has the same amount of iron as half a pound of chicken breast. Try Challenge 22 for more nutritional information and tips today!
Ingredients
- 1 cup of green lentils
- ½ cup of oatmeal (or breadcrumbs)
- 1 onion
- 3 cloves of garlic
- ½ cup of parsley
- ½ cup of flax seeds or ground walnuts (optional)
- 3 tablespoons tahini (or tomato paste)
- 1 teaspoon of baking powder
- 4 tablespoons of water
- ½ teaspoon of salt (or 4 tablespoons of soy sauce)
- ½ teaspoon of sweet paprika powder
- ½ teaspoon of cumin
- ¼ teaspoon of black pepper
- Oil for frying
Instructions
- Soak the lentils for 3 to 8 hours.
- Rinse well.
- Pulse all the ingredients together in a food processor until smooth and combined.
- Form the mixture into 5 balls, press them firmly into shape and then flatten them into patties.
- Fry your burgers in a tablespoon of oil for 5 minutes on each side. Alternatively, bake on baking paper at a medium heat for about 15 minutes on each side (it’s best to coat the burgers in a little oil first so they don’t dry out).
Notes
- If you don’t have a food processor you can make these burgers using a hand-held blender or even a fork. In this case, cook the lentils for 15-30 minutes first.
- Serve as a main meal alongside freshly cooked grains and vegetables, in a fresh vegetable wrap with ketchup, or simply with tomato sauce drizzled on top.
- Instead of using lentils, you can make the burger patties using a cup of soy mince. Rehydrate it first by soaking in half a cup of boiling water until soft. For this method you don’t need a food processor at all. Just mix all of the other ingredients above with the soy mince until combined.
- For another great, simple lentil meal idea see this lentils and tofu in tomato sauce recipe
- Try adding a splash of the amazing tofu mayonnaise to the burger – you won’t regret it!
- Photo by: Sigal Ben David
For more recipes and tips from experienced mentors and certified dietitians, join Challenge 22 for free!
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