Lentil Barley Burger

Recipe from Grow Like A Weed, September/October 2015 issue

Lentil Barley Burger

This lentil barley burger is going to provide a healthy dose of protein, dietary fibre, and complex carbohydrates.

Ingredients:

  • 1½ cups water
  • ½ cup dried lentils
  • 1 cup finely diced onion
  • ¼ cup grated carrot
  • ¼ cup finely diced red pepper
  • 1 tsp. pureed garlic
  • 2 Tbsp. tomato paste
  • ¾ cup cooked barley
  • 1 tsp. oregano
  • ½ cup oats
  • 1 large egg
  • 2 egg whites
  • 1 Tbsp. olive oil

Directions:

  • Combine the water and lentils in a saucepan and bring to a boil.
  • Cover and simmer for 25 minutes or until tender.
  • Drain then blend half the lentils in a food processor.
  • Once blended, combine with other half.
  • In a non-stick skillet, add ½ Tbsp. olive oil then sauté carrots, onions, pepper, and garlic.
  • Add tomato paste and oregano.
  • Cook for 1-2 minutes, stirring continually.
  • Add this mixture to the lentils then stir in the barley, oats, egg and egg whites.
  • Once blended, place in the fridge covered for about 60 minutes.
  • Shape into 8 small burger patties, then heat a non-stick skillet over medium heat.
  • Add remaining ½ Tbsp. olive oil and pan fry the burgers for about 3 minutes per side until browned.
  • Serve in gluten-free buns or wrapped up in collard greens, top with sliced cucumber, tomato and mustard, if desired.

Nutrition info – per burger with no bun: Calories 119; fat 3.1g; carbs 18.9g; protein 6.3g; fibre 4.4g.

Click for Grow Like A Weed article.