Mediterranean Lentil Burger

These Mediterranean Lentil Burgers are packed with flavor and nutrition, perfect for a hearty meal. With a blend of lentils, herbs, and spices, they offer a delicious, dairy-free alternative to traditional burgers.

Ingredients

• Green lentils - 150 grams
• Water - 500 ml
• Olive oil - 2 tablespoons
• Red onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Carrot - 1 medium, grated
• Fresh parsley - 2 tablespoons, chopped
• Cumin - 1 teaspoon
• Smoked paprika - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Chickpea flour - 50 grams
• Whole grain burger buns - 2
• Lettuce leaves - 2
• Tomato - 1, sliced
• Cucumber - 1/2, sliced

Steps

1. Rinse the lentils under cold water, then place them in a pot with 500 ml of water. Bring to a boil, then reduce the heat and simmer for about 25 minutes until tender. Drain any excess water.
2. In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add the chopped red onion and minced garlic, sautéing for about 3-4 minutes until fragrant and translucent.
3. Stir in the grated carrot, parsley, cumin, smoked paprika, salt, and black pepper. Cook for another 5 minutes, stirring occasionally.
4. In a large bowl, mash the cooked lentils with a fork or potato masher until slightly chunky. Add the sautéed mixture and chickpea flour to the lentils. Mix well until combined.
5. Form the mixture into two patties. If the mixture is too wet, add more chickpea flour as needed.
6. Heat a non-stick skillet over medium heat and add a little olive oil. Cook the patties for about 5-7 minutes on each side, until golden brown.
7. To serve, place each lentil burger on a whole grain bun, topped with lettuce, tomato slices, and cucumber slices.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 50 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.35 L

Health Benefits

• High in plant-based protein, supporting muscle health.
• Rich in fiber, promoting digestive health and satiety.

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