Lentil burgers are so delicious and versatile and they don't have to be eaten like a burger at all. I often add them on a salad or break them up into pieces in a salad.
Lentil burgers are a great plant-based protein and a perfect staple for meal prep to make ahead and store. They pack one heck of a nutritious punch and are full of essential minerals and nutrients like potassium, iron, folate, zinc and calcium -- all of which are important for your body's well being.
The top 10 benefits of lentils include:
- They are high in dietary fiber. Just one cup provides you with 63% of your recommended daily allowance of dietary fiber. They contain both soluble and insoluble fiber -- both of which are important for your overall health.
- The soluble fiber in lentils is linked to reduced cholesterol levels and can reduce your risk of heart disease and stroke.
- They boost your metabolism. Lentils are abundant in vitamin B3 -- a vitamin that is crucial to the metabolism of carbohydrates, fats, and protein in the body. Additionally, it also helps maintain proper circulation and healthy skin.
- Lentils promotes healthy digestion. The insoluble fiber found in lentils decreases your risk of constipation, as well as reduce your body's exposure to toxic wastes.
- Increased energy. One cup of lentils contains 37% of your recommend daily allowance of iron, which plays a major role in helping your muscles store and use oxygen. The more oxygen you are able to use, the more energy you have.
- Helps with oxygen distribution. That same iron that allows your muscles to store and use more oxygen also helps your blood carry and deliver more oxygen from your lungs to the rest of your body.
- As mentioned, they are a great source of protein. Lentils have long since been a preferred source of protein for vegetarians and vegans because of their high levels of protein per serving size -- 18g per cup!
- Lentils low in fat (important for a healthy heart), but also high in magnesium. Magnesium helps lower blood pressure and prevents calcium build up in your vessels and arteries.
- Help manage blood sugar levels. The body slowly digests the soluble fiber found in lentils. This process helps maintain proper blood sugar levels.
- Promote healthy weight loss. Not only do lentils contain plenty of healthy nutrients and minerals, they're also low in calories. One whole cup of cooked lentils amounts to only 230 total calories. And the best part is...the fiber and carbs help keep you full for longer.
These burgers are a great way to add the benefits of lentils as a part of your weekly diet plan. You definitely need these in your life! Here's the recipe:
- 2 cups black or red lentils
- 1 15 oz. can of black beans
- 1 cup quinoa
- 1⁄2 cup finely ground almonds or walnuts or sunflower seeds (can be a combination)
- 1 chia egg (1 tbsp ground chia mixed with 3 tbsp water)
- 3 cloves of minced garlic
- 1⁄4 cup chopped red onion
- 1⁄2 cup almond flour
- 1 tbsp cumin
- 1 tsp sea salt
- 1⁄2 tsp cayenne pepper
- Preheat oven to 375.
- Next, prepare your chia egg since it needs about 10 minutes to form. Mix 1 tbsp ground chia with 3 tbsp water, mix together and let sit.
- Cook lentils and the quinoa according to their instructions. Once these are cooked, drain and set them aside to let cool.
- In a food processor, process the lentils and black beans together. Once you have a paste-like consistency, add to a large bowl with your quinoa along with your chopped seeds, minced garlic, diced red onion, almond flour, chia egg, and all remaining spices.
- Mix everything together until you have a thick consistency that you will be able to form into burger patties. Let sit in the fridge for about 30 minutes to an hour to firm up.
- Remove the mixture from the refrigerator and form into burger-like patties. Place them onto a parchment lined baking sheet and into the oven.
- Cook for half hour flipping the burgers half way. Remove from the oven.