Culinary and Lifestyle Medicine Track
Recipes

Beef and Lentil Burger

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Prep Time: 20 minutes
Cooking Time: 10 minutes

Ingredients

  • 3/4 cup (175 ml) cooked or canned green lentils
  • 3/4 lb (350 g) lean ground beef
  • 1 small zucchini or squash, coarsely grated
  • 1 egg
  • 1/4 tsp (1 ml) salt
  • 1/4 tsp (1 ml) freshly ground black pepper
  • 4-6 whole wheat buns or sandwich thins
  • Add any burger toppings and condiments you like! Can use canned mushrooms for mushroom topping!

Instructions

How to cook lentils (can cook these ahead of time and store):

  1. Rinse the lentils: Measure the lentils into a strainer or colander. Pick over and remove any shriveled lentils, debris, or rocks. Thoroughly rinse under running water.
  2. Combine the lentils and water: Transfer the rinsed lentils to a saucepan and pour in the water. Add any seasonings being used, reserving the salt.
  3. Bring to a rapid simmer, then reduce heat: Bring the water to a rapid simmer over medium-high heat, then reduce the heat to maintain a very gentle simmer. You should only see a few small bubbles and some slight movement in the lentils.
  4. Cook the lentils: Cook, uncovered, for 20 to 30 minutes. Add water as needed to make sure the lentils are just barely covered.
  5. Salt the lentils: Lentils are cooked as soon as they are tender and no longer crunchy. Older lentils may take longer to cook and shed their outer skins as they cook. Strain the lentils and remove the bay leaf, if used. Return the lentils to the pan and stir in 1/4 teaspoon of salt. Taste and add additional salt as needed.
  6. Storing cooked lentils: cooked lentils will keep refrigerated for about a week. Season them with olive oil, lemon juice, vinegar, fresh herbs, and eat them on their own. Lentils can also be added to soups, salads, or other recipes.

To make beef and lentil burgers:

  1. In a large bowl, place lentils, beef, zucchini, and egg. Season with salt and pepper. Mix until well combined. Shape into four patties.
  2. Place on a baking tray. Cover and place in the fridge for 10 minutes to chill.
  3. Spray a barbecue grill or chargrill with oil and heat on medium-high. Cook the patties for four minutes each side or until lightly-charred and cooked through.
  4. Place burgers on the buns and top with your favorite burger toppings and condiments.

Nutrition Facts

Beef and Lentil Burger Nutrition Facts

  • Number of Servings Per Container: 4
  • Serving Size: 1 burger
  • Calories: 380
  • Total Fat: 6g, 8%
    • Saturated Fat: 2.5g, 12%
    • Trans Fat: 0g
  • Cholesterol: 55mg, 18%
  • Sodium: 500mg, 22%
  • Total Carbohydrate: 50g, 18%
    • Dietary Fiber: 9g, 31%
    • Total Sugars: 8g
      • Added Sugars: 0g, 0%
  • Protein: 35g, 70%
  • Vitamin D: 0.06mcg, 0%
  • Calcium: 10mg, 0%
  • Iron: 2mg, 12%
  • Potassium: 400mg, 7%