Vegan Lentil Oat Burger

Introduction

Welcome to a wholesome and flavorful vegan delight with our Vegan Lentil Oat Burger recipe. These hearty burgers are packed with nutritious ingredients like lentils, oats, and vegetables, making them a satisfying alternative to traditional meat patties. Whether you’re following a vegan lifestyle, looking to reduce meat consumption, or simply craving a delicious and healthy burger, this recipe is sure to become a favorite. Join us as we guide you through creating these savory burgers that are perfect for any occasion.

Ingredients

  • For the Lentil Oat Burgers:
    • 1 cup dried brown lentils
    • 1/2 cup rolled oats
    • 1 small onion, finely chopped
    • 2 garlic cloves, minced
    • 1 carrot, grated
    • 1/2 red bell pepper, finely chopped
    • 1/4 cup chopped fresh parsley
    • 2 tablespoons tomato paste
    • 1 tablespoon soy sauce or tamari
    • 1 teaspoon ground cumin
    • 1 teaspoon smoked paprika
    • Salt and pepper to taste
    • 1-2 tablespoons olive oil (for cooking)
  • For Serving:
    • Whole grain burger buns or lettuce wraps
    • Sliced tomatoes, lettuce, avocado, or your favorite burger toppings

Instructions

  1. Cook Lentils:
    • Rinse the dried brown lentils under cold water. In a medium saucepan, combine lentils with 3 cups of water. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until lentils are tender. Drain any excess water and let cool slightly.
  2. Prepare Burgers:
    • In a large mixing bowl, mash cooked lentils using a fork or potato masher until slightly chunky.
    • Add rolled oats, finely chopped onion, minced garlic, grated carrot, chopped red bell pepper, fresh parsley, tomato paste, soy sauce or tamari, ground cumin, smoked paprika, salt, and pepper to the mashed lentils. Mix until well combined and the mixture holds together.
  3. Form Patties:
    • Divide the lentil oat mixture into 6 equal portions. Shape each portion into a round patty, about 1/2 inch thick. If the mixture is too wet, add a little more rolled oats to bind.
  4. Cook Burgers:
    • Heat olive oil in a large skillet over medium heat. Place the patties in the skillet and cook for 4-5 minutes on each side, or until golden brown and heated through. You can also grill the patties for a smokier flavor.
  5. Serve:
    • Toast the whole grain burger buns or prepare lettuce wraps.
    • Place a lentil oat burger patty on each bun or lettuce leaf.
    • Top with sliced tomatoes, lettuce, avocado, or your favorite burger toppings.

Nutritional Information (per serving, without bun):

  • Calories: 220
  • Total Fat: 5g
    • Saturated Fat: 1g
    • Trans Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 350mg
  • Total Carbohydrates: 34g
    • Dietary Fiber: 9g
    • Sugars: 4g
  • Protein: 12g

SmartPoints (WW):

  • Blue: 4 SmartPoints per burger patty
  • Green: 4 SmartPoints per burger patty
  • Purple: 4 SmartPoints per burger patty

Conclusion

Enjoy the wholesome goodness and savory flavors of our Vegan Lentil Oat Burgers, a nutritious alternative to traditional meat patties. These burgers are not only packed with plant-based protein and fiber but also burst with delicious textures and spices. Perfect for lunch, dinner, or any gathering, they offer a satisfying and guilt-free meal option that appeals to vegans and non-vegans alike. Customize your burgers with a variety of toppings and enjoy the satisfaction of biting into a homemade, nutrient-rich patty. Embrace the versatility of lentils and oats in creating a burger that’s as nutritious as it is delicious.