Simply Healthy Family: Lentil Burgers with Smoked Gouda

3.8.10

Lentil Burgers with Smoked Gouda


This is a family fav! So easy too, I promise. Not only are these really tasty but so good for you! We make these often, all of my kids love them. Remember to serve with a bit of brown rice or a grain to make this a complete protein meal! Also a simple green salad really compliments this dish. Try it, you'll love them.






A bit of nutritional info on lentils:


Dried peas, beans, lentils and chickpeas are low in fat and good sources of protein, starch, fiber, iron, calcium and minerals.

Insoluble fiber speeds up the passage of food through the intestine and helps in improving regularity. Insoluble fiber is believed to have a role in the prevention of colon cancer. Lentils contain mostly insoluble fiber, while beans and peas contain both soluble and insoluble fiber.

Lentils are rich in the Vitamin B, folic acid. Folic acid is important at the time of conception and after conception by women and low amounts of folic acid could put the fetus at risk of Neural Tube Defects.

Lentils are an excellent source of potassium which contributes to a regular heart beat, regulates transfer of nutrients to cells, controls water balance and helps regulate blood pressure.

Lentils are good sources of B Vitamins; niacin, thiamin, pantothenic acid and pyridoxine, necessary for healthy brain and nerve cells, for normal functioning of the skin, nerves and digestive system in the chemical reactions of the amino acids and proteins.

Lentils are good sources of vegetable protein which must be combined with a complementary protein to become a complete protein containing the nine essential amino acids. Beans and Lentils, when combined with nuts, seeds, brown rice or grains fulfill the requirement of a complete protein. Protein is required by the body for enzymes, antibodies, transport vehicles, cellular pumps, tendons, ligaments, scars, cores of bone and teeth, filaments of hair, materials of nails and more.




LENTIL BURGERS

2/3 cup dry lentils
1-1/2 c water
1 onion, finely chopped
1/2 c grated carrots
3 slices bread, crumbled in coffee grinder or food processor
2 eggs, slightly beaten
1/4 t sea salt
1/4 t garlic powder
1/4 t leaf oregano, crumbled
3 T butter, ghee, or coconut oil
smoked Gouda or smoked cheddar, sliced



Putting it all together:

Wash lentils; add water and bring to boil. Lower heat & simmer 15 minutes covered. Add onion & carrots. Cook 15 minutes longer. Drain, reserving liquid, & cool.
Stir crumbs, eggs, & seasonings into lentil mixture. Add some of the reserved liquid, if needed, to hold the burger together better.
Melt butter in skillet. Drop lentil mixture by rounded one-third cupfuls into hot butter. Flatten & cook until brown on one side. Flip, top with slice of cheese, and continue cooking until brown on the other side. Place on cookie sheet & keep warm in low oven until all patties are cooked.




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8 comments:

  1. Great veg burger minds think alike :) Nice looking burgers, Gwen.

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  2. Lentils are wonderful, nutritious powerhouses. I've never tried to make a lentil burger before but now I'm totally excited and inspired. And the melted cheese on top would be mandatory at my house!

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  3. I have not tried lentil burgers before. Yours look good and so healthy. This will be great for the kids!

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  4. Oooh, I LOVE lentils! Looks great!

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  5. We made these last night and really enjoyed them, we will definitely make them again. Thanks!

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  6. Thanks Jenna. It's nice to hear good feedback!

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  7. Thanks Jenna. It's nice to hear good feedback!

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  8. So refreshing to see a vegetarian that knows what she's doing : ) This recipe looks so wonderful. I'm looking forward to trying it.

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