Creating a lentil burger that’s only 50 calories can be a challenge, but here’s a recipe for a light and nutritious lentil burger that’s still packed with flavor:
Recipe: Light Lentil Burger
Ingredients:
– 1 cup cooked lentils (green or brown), drained and rinsed
– 1/2 cup finely chopped vegetables (such as onions, bell peppers, carrots, or mushrooms)
– clove garlic, minced
– tablespoon chopped fresh herbs (such as parsley, cilantro, or basil)
– tablespoon tomato paste
– tablespoon whole wheat flour or oat flour
– teaspoon ground cumin
– Salt and pepper, to taste
– Cooking spray or olive oil, for frying
Instructions:
1. In a mixing bowl, mash the cooked lentils using a fork or potato masher until they are mostly broken down but still have some texture.
2. Add the finely chopped vegetables, minced garlic, chopped fresh herbs, tomato paste, whole wheat flour or oat flour, ground cumin, salt, and pepper to the mashed lentils. Mix well to combine.
3. Divide the lentil mixture into equal portions and shape them into burger patties.
4. Heat a non-stick skillet or grill pan over medium heat and lightly coat it with cooking spray or olive oil.
5. Cook the lentil burgers for 4-5 minutes on each side, or until they are golden brown and heated through.
6. Serve the lentil burgers on whole wheat buns or lettuce wraps with your favorite toppings and condiments, such as lettuce, tomato, onion, avocado, mustard, or ketchup.
7. Enjoy your light and nutritious lentil burgers!
These lentil burgers are a healthy and satisfying alternative to traditional beef burgers. They’re low in calories but high in fiber, protein, and essential nutrients, making them a great option for those looking to eat lighter without sacrificing flavor. Plus, they’re easy to customize with your favorite herbs, spices, and toppings. Enjoy!