|Top your lentil burger with a big juicy slice of heirloom tomato and sliced avocado|
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Lentils, An Important Vegetarian Food
Lentils are a staple in vegetarian diets. They are a good source of protein and iron and a very good source of dietary fiber, folate and manganese. For McD lovers, replacing a few Big Macs a week with a great tasting lentil burger like this would keep blood sugar levels stable and coronary artery disease at bay!
For an extra zing, I added a small can of fire roasted chiles to this recipe!
Memorial Day Menu
Along with these lentil burgers (recipe below), I suggest a few easy and yummy side dishes.
Lentils go really well with corn. Try this Fresh Corn Salad with Red Bell Pepper and Basil. In this post, I'll show you a way to cut the kernels off of the cob without them flying all over your kitchen!
|Together, corn and lentils make a complete protein!|
Another good salad to serve with burgers is Vegan Potato Salad. Turmeric gives this salad the yellow tint that you'd find in a traditional potato salad containing eggs.
|Without the eggs and mayo, potato salad is a healthful side dish!|
And for dessert, make some of these wonderful Vegan Brownies with Macadamia Nuts and Chocolate Chips. My brother-in-law lives in Hawaii and this weekend he brought me a HUGE bag of macadamia nuts! I can't wait to make my favorite brownies!
|Macadamia nuts and vegan chocolate chips make these brownies to die for!|
Vegan Lentil Burgers with Fire Roasted Green Chiles
[makes 6 burgers]
1 tablespoon ground flaxseed
3 tablespoons room temperature water
1 tablespoon extra virgin olive oil and 1 tablespoon for frying
1/2 cup onion, finely diced
1/2 cup red bell pepper, finely diced
15 ounce can lentils, rinsed and drained
4 ounce can diced fire roasted green chiles, drained
1/4 teaspoon ground black pepper, or to taste
1/2 teaspoon ground cumin
1/4 teaspoon granulated garlic
1/4 teaspoon sea salt, or to taste
1/2 cup seasoned breadcrumbs
6 whole grain hamburger rolls
red leaf lettuce
2 heirloom tomatoes, sliced
1 large avocado, sliced
Dijon mustard, ketchup, salsa or Veganaise
Make a flax egg by combining ground flaxseed and water. Beat until gooey and set aside.
Heat 1 tablespoon of olive oil in a medium frying pan and sauté onion and red bell pepper for 4 or 5 minutes or until soft.
Add lentils, green chiles, pepper, cumin, garlic and salt and cook until all liquid evaporates and the mixture is pretty dry.
|Cook until the mixture is pretty dry|
Place mixture into a bowl and add breadcrumbs and flax egg. Mix thoroughly and let sit until the breadcrumbs absorb all moisture.
Clean out the frying pan. You will be using it again.
Make 6 patties - make them nice and flat so they crisp up when you cook them.
|If you are not ready to cook them, place the patties on a plate covered with wax paper and put them into the refrigerator.|
Heat the remaining tablespoon of olive oil in the frying pan and cook the patties until they are brown and crisp, about 5 minutes a side.
|Cook on medium high heat until crisp and brown|
Serve the lentil burgers on fresh whole grain buns with red leaf lettuce, a thick slice of heirloom tomato and avocado slices. You can also top them with a slices of red onion or sprouts. Serve with Dijon mustard, ketchup or Veganaise. For some added spice, top with salsa!
Per serving (burger only): 135.8 calories, 5.6 g fat, 0.7 g saturated fat, 0 mg cholesterol, 4.6 g protein, 13.3 g carbohydrates and 5.2 g dietary fiber.
Have a safe Memorial Day and remember our troops, past and present, who have sacrificed so much!