"Delicious" Lentil and Veggie Burger Recipe
Let's talk about ..... lentils
Lentils come from the legume family similar to chickpeas, kidney beans, black beans and pinto beans. Lentils are commonly found in curry, stew, casseroles, salad and soup recipes. They are very economical to buy; either in dried form with a cooking time ranging from 20 minutes (brown lentils) to 45 minutes (green lentils), or can be bought in a can. Lentils a great source of protein, and can be a particularly important protein source for vegetarian, vegan or for those wishing to follow a more plant based diet. They can be a healthy and cheaper alternative to minced meat.
Lentils are naturally very low in fat at just 0.5g fat per 100g!
They are a great source of fibre (8g/100g) and protein (9g/100g) which, combined helps the body to feel fuller for longer by delaying the release of blood glucose and therefore stabilises blood sugar level. The fibre found in lentils are mostly in the soluble form; the cholesterol lowering kind beneficial in heart health.
Lentils also contain other health boosting nutrients such as magnesium, iron and folate.
"Delicious" Lentil Veggie Burgers Recipe
These burgers are great for the whole family as part of a healthy meal or as a snack. My daughter tells me "they taste delicious" and eats them own no time. I chose to use parmesan cheese in this recipe purely because it is my daughters' firm favourite of cheeses. You could add cheddar cheese for example if preferred or to make them vegetarian, or use a vegan cheese based on coconut oil, lactose or milk free cheeses are also good cheese options for this recipe.
Preparation time: 10 minutes
Cooking time: 25 minutes
1 can of red lentils, drained (approx. 250g drained weight)
1 medium carrot, grated
1 small courgette, grated
60g of frozen peas
2 medium-thick slices of bread (or 3 thin slices)
75g grated parmesan (or alternative cheese)
1 tsp of dried oregano
Preheat the oven to 180 degrees C and line one very large or two medium baking trays with parchment paper
Place the bread slices in a food processor and blitz into breadcrumbs, put aside.
Drain the lentils well then pat a little with a kitchen towel to take away access water, add to the food processor along with the grated carrot and grated courgette. Blitz together until all the ingredients are well combined. Tip into a large bowl.
Add in the breadcrumbs, frozen peas, grated cheese and herbs, then mix by hand.
Form into approx. 12 golf ball sized balls, place onto the parchment paper and flatten with a tablespoon.
Bake in the oven for approx. 25 minutes, turning them half way through.
Allow the burgers to cool for 10 minutes before serving (this also allows the burgers to become more firm).
Serve, or keep in an airtight container in the fridge for up to 48hrs or store in the freezer. Frozen burgers need to defrosted and can be microwaved to heat up.. they stay firm and do not become soggy.