Monday, May 16, 2011

Meatless Lentil Burgers

  • 1 cup dried green lentils, rinsed
  • 6 cloves garlic, minced
  • 3/4 cup diced yellow onion
  • 2 celery stalks, minced
  • 1/4 cup leeks, finely diced
  • 2 tbsp ground flaxseed
  • 5 tsp Dijon mustard
  • 3 tbsp unsalted tomato paste
  • 1 tsp chile powder
  • 1 tsp ground turmeric
  • 2 tsp ground cumin
  • 1 cup cooked long-grain brown rice
  • 2 tbsp extra-virgin olive oil

INSTRUCTIONS:

  1. Preheat oven to 375°F. Line a baking sheet with parchment paper. Cook lentils according to package directions.
  2. In a large bowl, mix garlic, onion, celery, leeks, flaxseed, Dijon, tomato paste and spices. When lentils are cooked, mash them with the back  of a fork, leaving some whole. Add mashed lentils and rice to bowl. Mix all ingredients together.
  3. Heat oil in a medium saucepan on medium-high. While oil is heating, form lentil-rice mixture into 6 lentil patties. Add them to pan and cook for 2 to 3 minutes per side, until light brown. Transfer patties to prepared baking sheet and cook in oven for 15 minutes to warm through. Serve with a side salad and topped with diced tomatoes and avocado, if desired.
NOTE: There is no need to sandwich these burgers between a bun since you’ll be consuming a healthy amount of fiber thanks to the brown rice and lentils. 
Nutrients per 5-oz patty: Calories: 220, Total Fat: 6 g, Sat. Fat: 1 g, Carbs: 34 g, Fiber: 8 g, Sugars: 3 g, Protein: 9 g, Sodium: 135 mg, Cholesterol: 0 mg  

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