We’ve taken all of the health powers of lentils and wrapped them into this tantalizing plant-based burger. It’s hearty and satisfying just like a traditional meat burger, but completely vegetarian or easily vegan-friendly. Plus, this lentil burger is loaded with fiber, nutrients, and protein to have you feeling your best.
Why choose lentils?
Lentils are the main “meat” of this recipe and are great for your health. One of the main benefits of lentils is their combination of fiber and protein. In just one cup, you’ll get eighteen grams of protein and sixteen grams of fiber. That’s roughly half of the daily recommended intake of fiber. Both of these nutrients help slow the digestion of food and specifically slow the release of glucose (sugar) that you consume with them. This means you’ll stay fuller longer, keep steady energy, and won’t experience a crash after eating this burger. Fiber is also important for heart health since it helps lower “bad” LDL cholesterol levels.
Lentils are high in folate which is important for red and white blood cell formation. They’re also rich in magnesium which is an important mineral for heart health and can help with stress and insomnia. Lentils are an excellent addition for maintaining healthy weight balance since they help keep you full. The combination of protein, fiber, and nutrients in lentils will help sustain you for longer.
Pack in produce easily
This lentil burger recipe is loaded with produce like carrots, onions, parsley, and garlic. We already know that carrots are rich in beta carotene, an important antioxidant that the body converts to vitamin A when digested. It’s important for eye and skin health. Onions may improve bone density, and are loaded with antioxidant power. Parsley is incredible for boosting the body’s natural detoxification by eliminating excess fluid and protecting liver health. Garlic is not only flavorful, but it helps improve immune function which is particularly important now.
2 cups cooked lentils
1 1/2 cups carrots
1 small yellow onion
1/4 cup fresh parsley
3-4 cloves garlic
1/3 cup raw walnuts
1/4 cup almond flour
1/4 cup tapioca flour
1/2 cup gluten-free breadcrumbs of choice
2 eggs, or 2 flax eggs*
1 teaspoon salt
1 teaspoon oregano
1/2 teaspoon black pepper
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon paprika
1 tablespoon fresh or dried thyme
1 tablespoon fresh or dried oregano
Olive oil or ghee for cooking
*To make flax eggs, combine 2 tablespoons of ground flax with 6 tablespoons hot water. Stir, cover, and let sit for 10 minutes.
Cook lentils according to package, then strain and measure 2 cups. Add half of the lentils to a food processor and set remaining half aside. Remove stem from carrots and cut in chunks. Take the skin off the onion and quarter. Trim the leaves from parley and discard stems.
Add all ingredients to the food processor (except olive oil for cooking and 1/2 of the lentils). Pulse until all ingredients are finely minced and thoroughly combined. Fold in remaining lentils by hand.
Form individual patties with the mixture (about 1/3 cup for each patty). Add olive oil to a nonstick pan.
Add patties, in batches that allow for space between each burger. Cook for about 5 minutes per side, or until golden brown and cooked through.
You can serve a lentil burger alone, on a salad, or on a gluten-free bun with desired toppings.
Recipe and photography by Kaitlyn Noble
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