Healthy Lentil and Veggie Burger
|Lentils||1 Cup (16 tbs), fully cooked|
|Carrots||3 Large, grated|
|Onion||1 Small, diced|
|Whole grain flour/Approximately||3⁄4 Cup (12 tbs)|
|Cayenne pepper||1⁄4 Teaspoon|
|Sea salt/Approximately||1 Teaspoon|
|Black pepper||1 Pinch|
The lentils must be fully cooked before you begin. Add enough water to cover them by 2 inches, and gently boil them with NO salt. You can add a bit of kombu (seaweed) to the cooking water while they boil for improved digestibility. Lentils will take about 30 minutes to cook.
While they are cooking, grate the carrots and dice the onion. Put them in a bowl and add the flour.
When the lentils finish cooking, drain any excess water and add the to the bowl with the carrots. Mash them as best you can and add flour to get them to the point where they will stick together. Then season with the spices, salt & pepper.
Heat a pan to medium and form the lentil mix into burger shapes. Add a bit of oil to the pan and cook the burgers, about 10 minutes on the first side. Flip, and cook another 5-7 minutes.I hope you enjoy this lentil burger recipe, the latest of my healthy vegan recipes.
Calories 296 Calories from Fat 13
% Daily Value*
Total Fat 1 g2.3%
Saturated Fat 0.22 g1.1%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 429.5 mg17.9%
Total Carbohydrates 56 g18.7%
Dietary Fiber 20.1 g80.2%
Sugars 5 g
Protein 17 g34%
Vitamin A 185.5% Vitamin C 13.8%
Calcium 7.4% Iron 32%
*Based on a 2000 Calorie diet