Bring on those Lentil patties, ladies !
By Dawn Thalheimer
Step over hamburgers – there’s a new summer friendly, heart healthy, nutritionally rich burger in town! This delicious lentil-based burger will have vegetarians and non-vegetarians alike coming back for more. Containing high levels of soluble fiber, lentils help lower your cholesterol and risk of heart disease while stabilizing blood sugar.
They are a great source of protein also rich in iron, folate and magnesium. Due to their fiber and complex carbohydrates, they will give you a steady, slow-burning energy and keep you fuller longer. Combine your lentil burger with a fresh summer salad and you’re set for the patio season!
¾ cup toasted walnuts
1 cup diced carrots
½ cup dry red lentils
2 ½ cups water
1 tsp coconut oil
1 cup diced onion
2 tsp curry powder
1 clove diced garlic
¼ cup oats
½ tsp salt
- In a medium pot, combine the carrots, lentils and water and bring to a boil. Reduce heat and simmer, partially covered for 14 minutes. Remove from the stove and drain through a sieve, using a spatula or the back of a spoon to squeeze out the excess water. Set aside to cool.
- While the carrots and lentils are cooking, heat up the coconut oil in a medium frying pan and add the onions. Cook until translucent, then add the garlic and curry powder and cook for an additional 2 minutes. Remove from heat and cool.
- In a food processor, finely chop the walnuts. Add the egg, oats, cooled carrot mixture, onions and salt. Pulse a few times until combined but still chunky.
- Cover a plate with wax paper and separate the mixture into 6 burgers. Cover and set in the fridge for about an hour.
- Cook burgers in a pan over medium heat for about 2-3 minutes each side.
Makes 6 servings. Per serving:
Calories: 195, Protein: 9.5g, Carbs 16.4g, Fibre 7g Sugar: 2g, Fat 11.1g