Make it Natural: Lentil Walnut Burgers


Lentils are so nutritionally rich that I think they should be eaten way more often – in fact, I just wrote a whole blog post about Loading Up on Lentils opens in a new tab. So we were thrilled to read a request from Sarah, a Whole Story reader, who was looking for a creative way to prepare tasty and enticing lentils. We took her up on the challenge and developed a flavorful and nutritious lentil burger just in time for summer.This meatless patty is packed with vegetables and fiber-containing brown rice and walnuts. Ounce for ounce, it has fewer calories, saturated fat and cholesterol than a traditional burger. So the next time you’re craving a burger, think about trying a lentil burger! You can check out our complete recipe, as well as leave comments and ratings, on our Lentil Walnut Burgers recipe page opens in a new tab.Here’s how we chose the ingredients for our makeover:

  • Lentils are a nutrition powerhouse! They have the ability to absorb flavors from other foods, and they are an excellent source of folate, a very good source of dietary fiber and manganese, and a good source of iron, protein, phosphorus, copper, thiamin and potassium. In addition to providing slow burning complex carbohydrates, lentils are a concentrated source of iron – an attribute this legume shares with red meat but without the added fat and extra calories.

  • Carrots are full of vitamin A, vitamin C, vitamin K, fiber and potassium. They also add sweet flavor and bright color.

  • Mushrooms give a boost of potassium, phosphorus, zinc,  B vitamins and protein. They also contribute robust flavor and add moisture.

  • Brown rice naturally contains fiber, B vitamins, manganese, phosphorus and iron.  We use this whole grain as a binder in place of breadcrumbs to make these burgers gluten-free.

  • Walnuts are packed with omega-3 essential fatty acids, important for supporting cardiovascular health. They also provide dietary fiber, manganese and copper, not to mention texture and rich flavor.

Compared to a standard 7-ounce 85% lean ground beef patty, this lentil burger contains ½ the calories, 1/3 of the fat, 1/8 of the saturated fat, ¼ of the cholesterol and 6 times the fiber. Make the switch more often than not! Did you miss the recipe link above? Here is the complete Lentil Walnut Burgers recipe. opens in a new tabGive them a try and don’t forget to come back and rate the recipe. Thanks!

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