By Annie Clarkin, 2018 University of Minnesota -The Emily Program Dietetic Intern
Wait! Before you disregard this burger because it doesn’t contain meat, let me share a quick tidbit. This recipe—modified from vegan cookbook Thug Kitchen—is my favorite veggie burger (and you are talking to a beef burger lover here!).
Feel free to play around with the recipe! For instance, if you don’t like garlic, add chili powder instead. This recipe is also affordable, the ingredients are versatile and it is an easy way to meal prep for the week (just freeze the burgers you don’t use right away!). Not to mention, these burgers are absolutely delicious and nutritious! Don’t be shy to dress it up with some toppings, like adding a slice of cheese, a fried egg or whatever your heart desires.
WICKED WHITE BEAN & LENTIL BURGERS
6 servings
INGREDIENTS:
- 1/3 cup lentils
- 2/3 cup water
- 2 15 oz. cans cannellini beans
- ½ red onion, chopped
- ½ cup breadcrumbs
- 1 ½ tsp. garlic powder
- 1 ½ tsp. smoked paprika
- 1 tsp. cumin
- ½ tsp. salt
- 1 tsp. olive oil
DIRECTIONS:
- Combine the lentils and water in a medium saucepan and bring to a boil. Reduce the heat and let simmer for about 10 minutes until the lentils are soft and the water is mostly gone. Drain the rest of the water and let the lentils cool.
- Mash the white beans in a large bowl. Combine the lentils and the rest of the ingredients (excluding the cooking spray and burger fixings). Mix everything until the texture is cohesive. If the mixture is too wet to hold its shape, add more breadcrumbs. Shape the mix into patties.
- Chill the patties in the fridge on parchment paper for at least 30 minutes.
- Pre-heat oven to 400°F. Coat the patties lightly with cooking spray and bake for 30 minutes flipping them halfway through. They should be golden on both sides.
- Dress up your burger however you wish—a bun, condiments, lettuce and other fixings! Enjoy!
NUTRITION INFORMATION:
For 1 serving: 235 calories; 41.5 g carbohydrate; 2.5 g fat; 11.5 g protein; 9 g fiber
