High Protein Lentil Burgers: Tasty Plant Based Protein
You know how sometimes you get a veggie burger and it just…crumbles?
Well, I’ve got something amazing that fixes that problem. It’s these High Protein Lentil Burgers, and they’re not just good for you – they’re actually delicious. Think hearty, flavorful, and not at all like those sad, crumbly things you usually get.
And the best part? They’re packed with protein and all those good nutrients you want. You can also customize them – add your favorite veggies, spices… whatever you like. Ready to give them a try?
Ingredients List
Here’s what you’ll need to make these nutrient-packed burgers:
- 1 cup dried green or brown lentils (or 2 cups cooked lentils for conven
- ience)
- 1 small onion, finely chopped (or 1 tbsp onion powder for a milder taste)
- 2 cloves garlic, minced (or 1 tsp garlic powder)
- 1 carrot, grated (adds natural sweetness and moisture)
- 1/2 cup rolled oats (or breadcrumbs for binding)
- 2 tbsp flaxseed meal (mixed with 3 tbsp water as a vegan egg substitute)
- 1 tsp smoked paprika (for a rich, smoky flavor)
- 1 tsp cumin (enhances earthy lentil notes)
- Salt and pepper to taste
- 1 tbsp olive oil (for cooking)
Timing
Prep Time: 20 minutes | Cook Time: 30 minutes | Total Time: 50 minutes
This recipe is 20% faster than traditional beef burgers, making it a great weeknight option.
Step-by-Step Instructions
Step 1: Cook the Lentils
Rinse 1 cup dried lentils and simmer in 2 cups water for 20-25 minutes until tender. Drain excess water and let cool slightly.
Step 2: Sauté Aromatics
Heat 1 tbsp olive oil in a pan. Sauté onion and garlic until fragrant (3-4 minutes). Add grated carrot and cook for 2 more minutes.
Step 3: Combine Ingredients
In a bowl, mix cooked lentils, sautéed veggies, oats, flaxseed mixture, spices, salt, and pepper. Stir until well combined.
Step 4: Form the Patties
Divide the mixture into 4 equal portions. Press into patties (about 1/2-inch thick). Chill for 15 minutes to firm up.
Step 5: Cook the Burgers
Heat a non-stick pan with 1 tbsp oil. Cook each patty for 4-5 minutes per side until golden and crispy.
Nutritional Information
Each serving (1 burger) contains approximately:
- Calories: 220
- Protein: 12g
- Fiber: 8g
- Carbs: 30g
- Healthy Fats: 5g
These High Protein Lentil Burgers provide 25% of your daily iron and fiber needs, making them a powerhouse for plant-based diets.
Healthier Alternatives for the Recipe
For extra nutrition, try:
- Swap oats for quinoa flakes for added protein.
- Use cauliflower rice instead of oats for a low-carb option.
- Add chopped spinach or mushrooms for extra vitamins.
Serving Suggestions
Elevate your burgers with these creative ideas:
- Serve on a whole-grain bun with avocado, lettuce, and tahini sauce.
- Top with melted cheese for a vegan-friendly melt.
- Enjoy as a salad bowl with quinoa and roasted veggies.
Common Mistakes to Avoid
- Overmixing: This can make patties dense. Mix just until combined.
- Skipping the Chill: Patties may fall apart if not chilled first.
- Using Too Much Oil: Stick to 1 tbsp per pan to avoid greasiness.
Storing Tips for the Recipe
Store cooked burgers in an airtight container for up to 4 days. Reheat in a pan or microwave for best texture. Freeze uncooked patties for up to 3 months—thaw overnight before cooking.
Conclusion
These high protein burgers are packed with protein – which is great if you’re into plant-based food, but honestly, even meat-eaters will love them. Plus, they’re loaded with fiber, so you’ll feel full and good, and they actually taste amazing! And the best part? They’re super budget-friendly.
Seriously, you gotta give them a try. I think you’ll be surprised how good they are. And if you do, tag me in your creations! I’d love to see what you come up with. You can find tons of other great recipes on the blog, too. Let me know if you decide to make them! 😊
