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Build your own vegan lentil burgers, great for your health and your wallet


Lentil burgers       Jessica Osterberg

A great way to get protein, fiber, and iron; lentils are a nutritious and versatile food. They are great in soups, in curries, and make especially tasty and healthy meatless burgers.

Eating healthfully does not just mean cutting calories and fat. Many foods low in fat and/or calories are full of preservatives and artificial flavors. Vegetarian and vegan “health foods” are guilty of this as well. Read the list of ingredients on a Boca Burger and you may want to think twice before buying one.

A great way to improve the health of your diet is to eat whole foods. And there’s no better way to eat whole foods than preparing them at home. This way you know exactly what goes into what you’re eating, and it is much less expensive. You can buy a bag of lentils for around $1.25, which will make two batches of the following burgers.

As always, I encourage you to make this recipe your own. Add frozen corn, roasted red peppers, or any type of vegetable that sounds good to you. You can also get creative with spices by adding cumin and chili powder for a Mexican flavor. These also taste great on a leaf of Romaine lettuce or by itself topped with Vegenaise, spinach, and tomato.

Vegan Lentil Burgers

Ingredients:

1-cup lentils cooked in 2-½ cups water for 35-45 minutes then drained

½ small onion, diced

½ cup wheat germ

3 tablespoons nutritional yeast (optional)

½ teaspoon garlic powder

Salt and pepper to taste

1-tablespoon oil for cooking

Directions:

Mash lentils and mix in remaining ingredients, except oil. Form six patties and fry for 10 minutes in lightly oiled frying pan over medium heat. For a lower fat version, broil for about 5 minutes on each side.

Nutrition Facts

6 Servings??

Amount Per Serving

Calories 111.4  

Total Fat 3.6 g      

Saturated Fat 0.4 g      

Polyunsaturated Fat 1.3 g      

Monounsaturated Fat 1.5 g  

Cholesterol 0.0 mg  

Sodium 3.3 mg  

Potassium 299.0 mg  

Total Carbohydrate 14.1 g      

Dietary Fiber 5.0 g      

Sugars 0.1 g  

Protein 7.4 g

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