Vegan Lentil Burger

These Vegan Lentil Burgers are hearty and flavorful, packed with protein and fiber to keep you satisfied. Perfect for a casual lunch, they can be enjoyed on a bun or atop a salad for a healthy twist.

Ingredients

• Brown lentils - 1 cup (240 ml)
• Water - 2 cups (480 ml)
• Olive oil - 1 tablespoon (15 ml)
• Onion, finely chopped - 1 medium (about 100 g)
• Garlic, minced - 2 cloves
• Carrot, grated - 1 medium (about 60 g)
• Celery, finely chopped - 1 stalk
• Ground cumin - 1 teaspoon (5 g)
• Paprika - 1 teaspoon (5 g)
• Salt - 1/2 teaspoon (3 g)
• Black pepper - 1/4 teaspoon (1 g)
• Oats, ground - 1/2 cup (50 g)
• Fresh parsley, chopped - 1/4 cup (15 g)
• Lemon juice - 1 tablespoon (15 ml)
• Whole wheat burger buns - 2
• Lettuce leaves - 2

Steps

1. Rinse the lentils under cold water and combine them with 2 cups of water in a pot. Bring to a boil, then reduce to a simmer and cook for about 20-25 minutes until tender. Drain any excess water and let cool slightly.
2. In a skillet, heat the olive oil over medium heat. Add the chopped onion, garlic, carrot, and celery, and sauté for about 5-7 minutes until the vegetables are softened.
3. In a large bowl, combine the cooked lentils, sautéed vegetables, ground cumin, paprika, salt, black pepper, ground oats, chopped parsley, and lemon juice. Mix until well combined, then mash slightly with a fork or potato masher to form a cohesive mixture.
4. Divide the lentil mixture into 2 equal portions and shape each into a patty.
5. Heat a non-stick skillet over medium heat and cook the patties for about 4-5 minutes on each side until golden brown and firm.
6. Serve the lentil burgers on whole wheat buns with lettuce and your choice of toppings.

Nutrition

• Calories: 320
• Protein: 15 g
• Carbs: 50 g
• Fiber: 15 g
• Sugar: 3 g
• Sodium: 350 mg
• Cholesterol: 0 mg
• Total Fat: 6 g
• Saturated Fat: 1 g
• Unsaturated Fat: 5 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber, promoting satiety and digestive health.
• Rich in vitamins and minerals, supporting overall health and well-being.

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