Vegan Red Lentil Burgers: A Healthy and Flavorful Plant-Based Delight
Category: Main Dishes
Servings: 4
Prep Time: 20 minutes
Cook Time: 40 minutes
Resting Time: 1 hour
Total Time: 1 hour 40 minutes
If you’re craving a hearty yet healthy plant-based meal, look no further than these Vegan Red Lentil Burgers. Packed with protein from lentils, enhanced by aromatic spices like curry, and paired with a creamy avocado sauce, these burgers are a perfect option for a satisfying lunch or dinner. Paired with grilled veggies and a soft whole-grain bun, they make for an irresistible bite! Letβs dive into how to make these tasty burgers step by step.
Ingredients:
For the Lentil Burger Patties:
| Ingredient | Quantity |
|---|---|
| Red split lentils | 150g |
| Kombu seaweed | 8g |
| Fresh spring onion (scallion) | 40g |
| Extra virgin olive oil | 15g |
| Curry powder | 2g |
| Salt | to taste |
| Black pepper | to taste |
| Whole wheat bread | 50g |
| Chives (fresh, chopped) | 5g |
For the Toppings:
| Ingredient | Quantity |
|---|---|
| Avocado | 120g |
| Lemon juice | 8g |
| Extra virgin olive oil | 10g |
| Garlic (minced) | Β½ clove |
| Zucchini (sliced) | 50g |
| Eggplant (sliced) | 40g |
| Tomato (sliced) | 50g |
| Extra virgin olive oil (for grilling) | 5g |
| Salt | 1 pinch |
| Fresh basil (for garnish) | 4 leaves |
| Whole grain buns | 4 |
Instructions:
1. Prepare the Lentils:
Start by rinsing the red lentils under cold water. Then, place them in a pot and cover them with waterβaround double their volume. Add the kombu seaweed, which will enhance the flavor and provide additional nutrients. Cook the lentils for about 20 minutes or according to the instructions on the package, making sure to salt them only at the end of cooking to keep the legumes tender. Once cooked, drain the lentils, but do not squeeze them.
2. SautΓ© the Spring Onion:
Finely slice the spring onion into thin rounds. Heat a tablespoon of olive oil in a large skillet over low heat and sautΓ© the onions until they turn soft and slightly translucent. Once done, add the cooked lentils to the pan and let them sizzle together for a few minutes, allowing the lentils to absorb the onion flavor. Sprinkle in the curry powder and season with salt and black pepper to taste.
3. Make the Burger Mixture:
Transfer the lentil mixture into a large mixing bowl. Tear the whole wheat bread into small pieces and add them to the bowl. Let the bread absorb the moisture from the lentils, creating a binding mixture. Stir in the freshly chopped chives for a burst of flavor. Cover the bowl with plastic wrap and refrigerate for at least 1 hour to let the mixture firm up.
4. Grill the Vegetables:
While the lentil mixture is chilling, prepare the vegetables. Slice the zucchini into thin strips (about 2-3mm thick) and the eggplant into similar-sized rounds. Heat a grill pan over medium heat and drizzle a little olive oil. Grill the zucchini and eggplant slices until tender and marked with grill lines, about 2-3 minutes per side. Set them aside.
5. Prepare the Avocado Sauce:
For the creamy avocado sauce, peel and pit the avocado. Dice the avocado and place it in a blender or food processor. Add the freshly squeezed lemon juice, minced garlic, and extra virgin olive oil. Blend until smooth and creamy. Adjust the seasoning with salt and pepper to taste.
6. Form the Burgers:
After the resting period, divide the lentil mixture into 4 equal portions, each about 90 grams. Shape each portion into a patty, pressing gently between your palms. If you prefer a more uniform shape, use a cookie cutter or a round mold to shape the patties to fit the size of the buns.
7. Cook the Burger Patties:
Heat a non-stick skillet over medium heat and add a small amount of olive oil. Once hot, add the patties and cook for 3-4 minutes on each side, turning them carefully with a spatula. They should be golden brown on the outside and firm to the touch. Once cooked, remove the patties from the pan and set them aside.
8. Assemble the Vegan Burgers:
To assemble your vegan burgers, slice the whole-grain buns in half. Spread a generous amount of avocado sauce on the inside of both the top and bottom bun halves. On the bottom half, place a cooked lentil patty, followed by a slice of grilled tomato. Layer the grilled zucchini and eggplant on top for added flavor and texture. Finish with a few fresh basil leaves for an aromatic touch.
9. Final Step: Toast the Buns:
Place the assembled burgers in the oven on a baking tray and heat them in a preheated oven at 200Β°C (392Β°F) for about 5 minutes, or until the buns are crisp and golden. This step will ensure the buns are warm and provide a nice crunch.
10. Serve and Enjoy:
Your Vegan Red Lentil Burgers are now ready to serve! Plate them and enjoy with a side of fresh salad, roasted potatoes, or any of your favorite sides. These burgers are sure to satisfy both vegetarians and meat-eaters alike!
Tips and Variations:
- Make Ahead: You can prepare the lentil patties and avocado sauce ahead of time. Store the patties in the fridge for up to 2 days or freeze them for later use.
- For Extra Crunch: Add breadcrumbs to the lentil mixture if you want a crunchier texture in your burgers.
- Add Spices: Experiment with other spices like smoked paprika, cumin, or chili powder to give your burgers a unique twist.
- Gluten-Free Option: Use gluten-free bread or breadcrumbs if you need a gluten-free alternative.
Nutritional Information (per serving):
| Nutrient | Amount per Serving |
|---|---|
| Calories | ~350 kcal |
| Protein | ~14g |
| Carbohydrates | ~50g |
| Dietary Fiber | ~10g |
| Fat | ~15g |
| Saturated Fat | ~2g |
| Sodium | ~300mg |
| Sugars | ~6g |
These vegan burgers are not only packed with plant-based protein from lentils but also rich in healthy fats from avocado, making them a wholesome meal option thatβs both filling and nutritious. With the smoky grilled vegetables and creamy avocado sauce, each bite is a flavorful journey.
So, gather your ingredients and enjoy these delicious and satisfying Vegan Red Lentil Burgers with your family and friends!
