A guest post by Heather Sullivan
Gluten-free if use gluten-free breadcrumbs
Dairy-Free if omit yogurt topping/ Nut-free.
I was inspired to create this curried lentil burger after a visit to Blanc Burger in Kansas City, MO.
I called to get the recipe, but they wouldn't divulge.
After a little research, I found a recipe online and adapted it a bit.
I think the burgers came out very well (my guys really liked them too). I would bet that they're significantly lower in calories than the restaurant burger.
Lentils are a great source of protein, fiber, vitamins, and minerals. They're great for your heart and help to stabilize blood sugar levels due to their high fiber content. Plus, they're very inexpensive. Look for them in the bin section of your grocery store.
* 1Tbsp cumin
* 1/2 tsp coriander
* 2 tsp curry powder (whole foods has a very nice fresh selection)
* 1 Tbsp olive oil
* 1/4 teaspoon cayenne (you could leave this off if cooking for babies and add a little hot sauce on your own burger)
* 1/2 medium onion diced
* 1/4 cup shredded or diced carrots
* 1-2 cloves garlic
* 1.5 cups cooked green lentils (can easily be made in a rice cooker by adding twice the amount of water as lentils)
* pinch of salt
* 1 Tbsp lemon juice
* 1 egg
* 1/4 cup breadcrumbs (I used gluten-free)
* 3-4 Tbsp greek yogurt (I use 2%, but if you want to cut the calories a bit, use the 0%)
* 1 Avocado
* hot sauce to taste
* Raw onion or scallions for topping
Sautee onions, garlic, carrots, lemon juice and spices in 1 Tbsp oil until fragrant. Combine with lentils and puree into a thick consistency with some lentils still whole. Add the egg and breadcrumbs and mix. Make 4 patties and refrigerate for a few hours or ideally overnight (the flavors really come alive more).
Prepare by heating 1 Tbsp olive oil (or natural cooking spray) and cook the patties for about 5-7 minutes per side. Stir the yogurt and avocado together with a dash (or more) of hot sauce and cumin to top the patties along with the raw onion. Serve over spinach, bread (regular or gluten-free) or tortillas.
Nutritional Information per burger + yogurt avocado sauce
Recipe makes 4 burgers
15 g fat
42 g carbohydrates
16 g protein
15 g fiber
A good source of Vitamins A, C and E as well as B vitamins, Iron, Magnesium and Zinc