Lentil burgers are a fun and tasty way to celebrate Earth Day (coming up on April 22nd!) with the whole family, and just in time for the beginning of BBQ season. This vegetable has deep roots (no pun intended!): ancient Egyptians believed the lentil caused enlightenment, especially in children!
Even if this dish doesn’t have an effect on their next math test, lentils have the highest level of folic acid in comparison to any other unfortified food (90% of recommended daily allowance!), and folic acid helps to prevent neural tube defects in the brain. So instead of spinach, tell your kids to finish up all their lentils to grow big and strong! Not that you’ll need to with this finger-food friendly recipe.
Have the whole family join in the easy preparations for this Meatless Monday meal. What is especially great about this recipe is that there are no concerns of handling raw meat, so kids can make and shape the patties while you’re firing up the grill!
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
2 cups green or brown cooked lentils
1 cup cooked barley
1 medium onion, coarsely chopped
1 garlic clove
1 tablespoon extra virgin olive oil
1 tsp tobasco
1/4 cup spelt flour (or whole wheat flour)
1/2 tsp kosher salt
1 teaspoon dried dill weed
1 teaspoon dried oregano
½ teaspoon dried thyme
4 whole wheat hamburger buns
Lettuce, tomato and pickles, for garnish
In a food processor or powerful blender, blend cooked lentils, barley, onion, oil, Tobasco, and garlic. Put the lentil mixture into a large bowl and add the salt, dill weed, oregano and thyme; gently combine ingredients until just incorporated.
Form patties and place on wax or parchment paper. Coat each side with a little flour before cooking.
Grill or sear the patties over medium high heat for 2-3 minutes per side or until browned and heated through, 6 minutes total.
Serve lentil burgers on whole wheat hamburger buns with lettuce, tomato and pickles or preferred garnishes.
Amanda Garbutt is the host of The Hot Plate, a free online cooking show dedicated to inspiring culinary confidence in new cooks. The Hot Plate also offers regular cooking tips and advice, how-tos, and information on seasonal ingredients.
by Amanda Garbutt