BBQ Lentil Burgers

These BBQ Lentil Burgers are a hearty, flavorful alternative to traditional meat burgers, packed with protein and smoky BBQ flavor. Perfect for grilling season or a cozy dinner, they are sure to satisfy your cravings without dairy.

Ingredients

• Brown lentils - 150 grams (1 cup)
• Vegetable broth - 240 ml (1 cup)
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Carrot - 1 medium, grated
• BBQ sauce - 60 ml (1/4 cup)
• Oats - 50 grams (1/2 cup), ground
• Chickpea flour - 30 grams (1/4 cup)
• Cumin powder - 1 teaspoon
• Smoked paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - for frying

Steps

1. Rinse the brown lentils under cold water and then combine them with vegetable broth in a pot. Bring to a boil, then reduce the heat and simmer for about 20-25 minutes until tender. Drain any excess liquid.
2. In a skillet, heat a tablespoon of olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until the onion is translucent, about 5-7 minutes.
3. In a large mixing bowl, combine the cooked lentils, sautéed onion and garlic, grated carrot, BBQ sauce, ground oats, chickpea flour, cumin, smoked paprika, salt, and black pepper. Mix until well combined and a sticky mixture forms.
4. Divide the mixture into two equal portions and shape them into patties.
5. In the same skillet, heat another tablespoon of olive oil over medium heat. Cook the patties for about 4-5 minutes on each side, or until golden brown and crispy.
6. Serve the lentil burgers on whole grain buns with your favorite toppings such as lettuce, tomato, and additional BBQ sauce.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 55 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• High in plant-based protein and fiber, aiding digestion and promoting satiety.
• Rich in essential nutrients such as iron and folate, supporting overall health.

Tags