Recipes
Lentil Burgers
Ingredients:
Makes 5 servings
Lentil burgers are a tasty and inexpensive substitute for meat patties. You’ll be surprised by how similar the flavor is. The addition of bread crumbs and cheese makes these burgers a complete protein.
Tip:
♦ We often hear that we can get all the nutrients we need from a well-balanced diet. This is frequently untrue. For example, throughout most of North America, the sun is not strong enough for much of the year to provide adequate vitamin D, so we need a supplement. Unless you drink at least 2 cups (500 mL) of milk or fortified soy beverage each day, you likely need a calcium supplement. People over 50 need larger amounts of both vitamin D and calcium. If you are a vegan and do not drink fortified soy beverage, you will also need a vitamin B12 supplement.
1 can (19 oz/540 mL) brown lentils, drained and rinsed 1
2/3 cup dry bread crumbs 150 mL
¼ cup finely chopped onion 60 mL
¼ cup finely chopped celery 60 mL
½ tsp salt 2 mL
½ tsp freshly ground black pepper 2 mL
1 tsp Worcestershire sauce 5 mL
1 tbsp vegetable oil 15 mL
½ cup shredded Cheddar or Swiss cheese 125 mL
Instructions:
1. In a large bowl, mash lentils. Stir in bread crumbs, onion, celery, salt, pepper, 1/3 cup (75 mL) water and Worcestershire sauce until well blended. Form into five ¾-inch (2 cm) thick patties.
2. In a skillet, heat oil over medium heat. Cook burgers for about 5 minutes per side or until browned on both sides. Top each with cheese.
Notes:
Nutritional Analysis per Serving: Calories 196, carbohydrate 23g, fiber 3g, protein 10g, total fat 7g, saturated fat 3g, sodium 465mg, cholesterol 12mg.
Canada’s Choice per Serving: 1 Carbohydrate, 1 Meat & Alternatives, 1 Fat
Recipe reprinted with permission from Canada’s 250 Essential Diabetes Recipes, Sharon Zeiler, Robert Rose Inc., 2011, http://www.robertrose.ca