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Lentil Burgers

Makes 8 3-inch burgers

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

In a medium saucepan, combine onion, rice, lentils, salt, and water. Bring to a slow simmer, then cover and cook for about 50 minutes, or until rice and lentils are tender and all the water has been absorbed.

Add carrot, celery, mustard, and garlic powder to the hot lentil mixture. Stir to mix, then chill completely (you can make the patties while the mixture is still warm, but forming is much easier once it is chilled).

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

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

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