Burgers de Lentilles

Burgers de Lentilles are hearty and flavorful vegetarian burgers made from lentils, vegetables, and spices, perfect for a satisfying meal. These burgers are not only delicious but also packed with nutrients, making them a wholesome alternative to traditional meat burgers.

Ingredients

• Green or brown lentils - 150g
• Carrot - 1 medium, grated
• Red onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Fresh parsley - 2 tablespoons, chopped
• Egg - 1 large
• Breadcrumbs - 50g
• Cumin powder - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Olive oil - 2 tablespoons (for frying)
• Burger buns - 2
• Lettuce leaves - 2
• Tomato - 1 medium, sliced
• Avocado - 1, sliced (optional)

Steps

1. Rinse the lentils under cold water and cook them in a pot with 500ml of water for about 20-25 minutes or until tender. Drain and let them cool slightly.
2. In a large bowl, mash the cooked lentils with a fork or potato masher until mostly smooth, leaving some chunks for texture.
3. Add the grated carrot, chopped red onion, minced garlic, chopped parsley, egg, breadcrumbs, cumin, paprika, salt, and black pepper to the lentils. Mix until well combined.
4. Form the mixture into two patties, about 2 cm thick.
5. Heat olive oil in a frying pan over medium heat. Once hot, add the lentil patties and cook for about 5-6 minutes on each side, until golden brown and crisp.
6. Toast the burger buns in the same pan until lightly browned.
7. Assemble the burgers by placing a lentil patty on each bun, followed by lettuce, tomato slices, and avocado if using. Serve warm.

Nutrition

• Calories: 410
• Protein: 18 g
• Carbs: 52 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 480 mg
• Cholesterol: 186 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

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

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