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  1. Recipe

Lentil Vegetable Burgers

8 servings

Source: Foods That Fight Pain by Dr. Neal Barnard; recipe by Jennifer Raymond, M.S., R.D.

About the Recipe

89 Calories · 4.3 g Protein · 3.7 g Fiber
Lunch

Ingredients

Makes 8 Servings


  • small onion, chopped (1 )
  • short grain rice (1/2 cup)
  • dry lentils (1/2 cup)
  • salt (3/4 teaspoon)
  • water (2 cups)
  • medium celery, finely chopped (1 stalk)
  • small carrot, chopped (1)
  • ground mustard (2 teaspoons)
  • garlic powder (1 teaspoon)
  • vegetable oil spray (to taste)

Directions

  1. In a medium saucepan, combine onion, rice, lentils, salt, and water. Boil over low heat, then cover and cook for about 50 minutes or until the rice and lentils are tender and all the water has been absorbed.



  2. Add the carrot, celery, mustard, and garlic powder to the hot lentil mixture. Stir to mix, then cool completely (you can make the burgers while the mixture is still warm, but shaping them is much easier once it has cooled).



  3. Form the mixture into 8 3-inch patties. Lightly coat a large nonstick skillet with vegetable oil spray. Cook the burgers over medium heat for about 4 minutes per side, or until lightly browned.



Nutrition Facts

Per burger

Calories: 89
Fat: 0.6 g
     Saturated Fat: 0.1 g
     Calories from Fat: 5.5%
Cholesterol: 0 mg
Protein: 4.3 g
Carbohydrates: 17.3 g
Sugar: 1 g
Fiber: 3.7 g
Sodium: 246 mg
Calcium: 17 mg
Iron: 1.4 mg
Vitamin C: 1.5 mg
Beta-Carotene: 497 mcg
Vitamin E: 0.1 mg

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