Grow Like A Weed
Lentil Barley Burger.
This lentil barley burger is going to provide a healthy dose of protein, dietary fibre, and complex carbohydrates.
- 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
- 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.
Shannon Clark is a graduate of the University of Alberta, where she specialized in Sports Performance, Sports Nutrition, and Sports Psychology. She is an AFLCA certified personal trainer in Edmonton.