Lentil burgers

This recipe makes mouthwatering, low-fat, low-calorie lentil patties. Perfect for a vegan BBQ or burgers, they’re easy to prepare and even easier to eat. Contain lentils, fresh vegetables and korma spices.

• Ingredients
• Method
• Nutritional content

Ingredients

Makes 20 burger patties 

• 2 cups red lentils
• 2 large onions, finely diced
• 1 large carrot, diced
• 1 large red capsicum, diced
• 1 small (500 g) butternut pumpkin, diced into large chunks
• 3 cups vegetable stock
• 2 tsp kasmiri korma spice mix
• 1 tsp olive oil
• Salt and pepper, to taste

Method

1. Add olive oil to a non-stick fry pan. Cook onion until lightly coloured.
2. Add carrot, capsicum and pumpkin, and cover. Cook for 15 minutes, stirring occasionally until golden brown.
3. Add spice mix and salt and pepper to taste. Cook for a further 2 minutes.
4. Add lentils and 1 cup of stock. Stir well to ensure the mixture doesn’t stick. Lower heat and simmer, gradually adding another cup of stock.
5. Simmer for 15 minutes or until lentils and pumpkin are soft. Add extra stock if required. The mixture needs to be moist but not too runny.
6. Roll the mixture into patty shapes. You can serve them as is or dry bake them for 10 minutes for a crispy outer.

Preparation time: 10 minutes
Cooking time: 45 minutes
Difficulty rating: Easy
Tips

• Leave out the spice and whizz the patty mixture in a blender for healthy baby food.
• Serve in wholegrain rolls for extra fibre. Your gastrointestinal system will thank you as fibre is an important micronutrient used for digestion.
• Add lettuce, cucumber, tomatoes or other fresh salad vegetables to the rolls for a healthy meal, high in vitamins and minerals. All salad vegetables are good sources of micronutrients which help to keep your body healthy.
• Add a slice of low-fat cheese to your burger for extra calcium for healthy teeth and bones. Dairy products like cheese are the best source of calcium and low-fat varieties contain as much calcium as their full fat equivalents. This is a particularly good idea for people who have increased calcium requirements, including:
  • Breastfeeding women; and
  • Adolescent girls and mature women.

These delicious healthy patties were created by Megan from Lavington, NSW.

Nutritional content

Nutritional analysis per serve:

Energy	356.4 kJ 85.1 cal
Protein	6.1 g
Total fat	1.1 g
Saturated fat	0.2 g
Carbohydrates	11.2 g
Total sugars	3.0 g
Fibre	4.0 g
Sodium	173.2 mg
Cholesterol	0.01 mg
Potassium	329.8 mg

 

More information

For more information on nutrition, including information on types and composition of food, nutrition and people, conditions related to nutrition, and diets and recipes, as well as some useful videos and tools, see Nutrition.