A Burger With All the Protein, But None of the Fat

1-26-lentil-and-almond-burgers

These vegetarian burgers are perfect for replacing ground beef and ground pork. While they are mostly plant-based, these burger pack a whopping 12g of protein per serving. 3

And they taste great with relish and mustard!

Lentil & Almond Burgers

Ingredients

  • 6 cups water
  • 1 cup brown or French green lentils
  • 2 tablespoons extra-virgin olive oil
  • 3/4 cup finely chopped carrot
  • 1/3 cup finely chopped shallots (about 2 medium)
  • 1/3 cup finely chopped celery (about 1 stalk)
  • 1/4 cup sliced almonds
  • 1 teaspoon chopped fresh thyme
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 large egg yolk, lightly beaten
  • 1 tablespoon lemon juice

Instructions

Bring water to a boil in a large saucepan. Stir in lentils, reduce heat to medium-low and simmer until very tender and beginning to break down, about 25 minutes for brown lentils or 30 minutes for green lentils. Drain in a fine-mesh sieve.

Meanwhile, heat 1 tablespoon oil in a large skillet over medium heat. Add carrot, shallots and celery and cook, stirring, until softened, about 3 minutes. Add almonds, thyme, salt and pepper; continue cooking until the almonds are lightly browned, about 2 minutes. Transfer the mixture to a food processor; add 1 cup of the cooked lentils. Pulse several times, scraping down the sides once or twice, until the mixture is coarsely ground. Transfer to a large bowl; stir in the remaining lentils. Let cool for 10 minutes. Mix in egg yolk and lemon juice. Cover and refrigerate for 1 hour.

Form the lentil mixture into 5 patties. Heat the remaining 1 tablespoon oil in a large nonstick skillet, preferably cast-iron, over medium-high heat. Add the patties and cook for 3 to 4 minutes. Turn gently and continue to cook until lightly browned and heated through, 3 to 4 minutes more. Serve immediately.

Nutritional Information

Per serving:

236 calories;  9 g fat(1 g sat);  10 g fiber;  28 g carbohydrates;  12 g protein; 221 mcg folate;  37 mg cholesterol;  4 g sugars; 0 g added sugars; 3469 IU vitamin A; 6 mg vitamin C; 64 mg calcium; 4 mg iron;  272 mg sodium; 592 mg potassium


Stay Koko fit!

Mary Obana
President & Co-Founder, Koko FitClub

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