The hamburger lentil it is an alternative nutritious and tasty burgers traditional meat. This dish, which combines plant protein, fiber, and an exceptional taste, has become a favorite among those looking for healthier options and sustainable. But, where does this idea come from? Lentils, one of the oldest foods cultivated by human beings, have been a mainstay in diets around the world, from India to the Mediterranean. Its versatility and nutritional value have made them indispensable in the kitchen vegan and a vegetarian, and this burger is a perfect example of how they can be transformed into something completely new and delicious.
In addition to its rich taste, the hamburger lentil it offers numerous health benefits. Lentils are an excellent source of plant protein, ideal for those looking to reduce their meat consumption without sacrificing essential nutrients. They are also high in fiber, which promotes digestion and helps to maintain stable levels of blood sugar. Did you know that lentils are one of the foods to more sustainable? They require less water and resources for their cultivation in comparison with the meat, which makes them an eco-friendly choice.
In this article, we will guide you step by step to prepare a burger lentils in only 20 minutes. In addition, we'll explore its benefits, and give you ideas for variations and provide you with tips for getting the most out of it. I read on and discover why this recipe should be a part of your weekly menu!
Ingredients for the Hamburger Lentil
To make 4 burgers lentils, you'll need the following ingredients:
– 2 cups cooked lentils (can be canned or homemade)
– 1/2 cup rolled oats
– 1 medium onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon paprika or smoked
– Salt and pepper to taste
– Olive or vegetable oil for cooking
These ingredients are easy to find and affordable, which makes this recipe is accessible to everyone. In addition, you can adjust the spices according to your preferences.
Preparation of the Burger Lentils
- Preparing the mixture: In a food processor, combine the cooked lentils, oats, onion, garlic, cumin, paprika, salt and pepper. Process until you get a homogeneous mixture but with a bit of texture. If you don't have a processor, you can mash the lentils with a fork and mix everything in a bowl.
- Way burgers: With the hands slightly moistened, take portions of the mixture and form patties about 1 cm thick. If the mixture is too wet, add a little more oatmeal so that it is easier to handle.
- Cooking hamburgers: Heat a little oil in a skillet over medium heat. Place the patties and cook for 4-5 minutes on each side, or until golden brown and firm. If you prefer a lighter option, you can cook it in the oven at 180°C for 20 minutes, turning half of the time.
- Serve and enjoy: Place the burgers on whole grain breads or lettuce for a version that's low-carb. Pair it with your favorite ingredients, like tomatoes, avocado, pickles or a yogurt sauce. Ready to enjoy!
Nutritional information per Serving
A burger lentils (without a bread or side dishes) contains approximately:
– Calories: 180 kcal
– Carbohydrates: 30 g
– Proteins: 10 g
– Fat: 2 g (mainly healthy fats if you use olive oil)
– Fiber: 8 g
– Vitamins: B6, folate, and iron
– Minerals: Magnesium, potassium, and zinc
These values may vary slightly depending on the specific ingredients you use, but in general, it's a balanced meal and healthy.
Benefits of the Burger Lentils
1. Source of plant protein
Lentils are an excellent source of protein, ideal for a vegan diet or vegetarian. A single serving of this burger provides 10 grams of protein, comparable to a portion of meat.
2. Rich in fiber
Thanks to the lentils, and oats, this burger is rich in fiber, which promotes digestion and helps to keep the feeling of satiety for a longer time.
3. Low in fat
Unlike the burgers traditional, this version is low in fat and contains no cholesterol, which makes it ideal to take care of the heart.
4. Sustainable and eco-friendly
Lentils have a much smaller carbon footprint than meat, which makes them a more friendly with the environment.
Variations and Suggestions
1. Burgers with quinoa
To add more texture and nutrients, you can replace some of the oats for quinoa cooked. This will give you a touch of crispy and increase the protein content.
2. Spices custom
Experiment with different spices such as curry, turmeric or coriander to give it a unique touch to your burgers.
3. Baked or grilled
If you prefer to avoid oil, you can bake the burgers, or cook them on a grill for a lighter version.
4. Accompaniments creative
Serve your burgers with baked sweet potatoes, a fresh salad or a yogurt sauce with mint and lemon for a refreshing touch.
Conclusion
Hamburger lentil is a recipe that combines the taste, nutrition and sustainability in a single dish. With simple ingredients and a quick process, and is perfect for any occasion, either a quick lunch or a family dinner. In addition, its versatility allows you to customize it according to your taste and needs.
What are you waiting for to try it? Prepare this delicious hamburger lentil today, and discover why it has become a favorite among fans of the healthy food. Please share your results in social networks and etiquétanos so we can see your creations!
This article not only gives you a prescription, but also valuable information that will inspire you to incorporate healthy dishes and delicious in your day-to-day. Enjoy your burger with lentils and tell us how it went!
Learn more about healthy food in our article:
Healthy food: 10 Dishes Fast to Keep you in Shape, and Enjoy
