Low Sodium Lentil Burger
Satisfy your burger cravings without the extra sodium with this hearty Low Sodium Lentil Burger recipe! Made with nutrient-rich green or brown lentils, vibrant grated carrot, and fresh herbs like parsley and cilantro, these plant-based patties are packed with flavor and wholesome goodness. A perfect mixture of oats, ground flaxseed, and aromatic spices like cumin and smoked paprika ties everything together, offering a satisfying texture and a hint of smoky depth. Quick to prepare in under 40 minutes, these burgers are pan-seared to golden perfection and can be topped with avocado, lettuce, and tomato for a customizable, healthy delight. Ideal for a heart-smart diet, this recipe is perfect for vegans, vegetarians, and anyone looking to enjoy a wholesome alternative to traditional burgers without compromising on flavor.
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Recipe Information
Ingredients
- 1 cup Dry green or brown lentils
- 3 cups Water
- 2 tablespoons Olive oil
- 1 cup Chopped onion
- 2 cloves Minced garlic
- 1 medium Grated carrot
- 2 tablespoons Chopped fresh parsley
- 2 tablespoons Chopped fresh cilantro
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Smoked paprika
- 0.25 teaspoon Black pepper
- 1 cup Oats
- 2 tablespoons Low sodium soy sauce
- 2 tablespoons Ground flaxseed
- 6 tablespoons Water (for flax egg)
Instructions
Rinse lentils under running water until water runs clear. Add lentils and 3 cups of water to a medium saucepan. Bring to a boil, then reduce heat to low and simmer for 20-25 minutes until lentils are tender but not mushy. Drain and allow to cool slightly.
Meanwhile, in a small bowl, combine ground flaxseed and 6 tablespoons of water. Set aside to thicken for about 10 minutes to act as a flax egg.
In a skillet over medium heat, warm the olive oil. Add chopped onion and minced garlic; sauté for 3-4 minutes until soft and fragrant.
Add grated carrot to the skillet and continue to cook for another 2-3 minutes until carrot is tender. Stir in chopped parsley, chopped cilantro, ground cumin, ground coriander, smoked paprika, and black pepper.
In a large mixing bowl, combine cooked lentils, the vegetable mixture from the skillet, oats, low sodium soy sauce, and the thickened flaxseed mixture. Using a potato masher or fork, mash until lentils are partially mashed and ingredients are well combined.
Form the mixture into 6 equal patties, about 1/2 inch thick.
In a non-stick skillet over medium heat, add a bit of olive oil. Cook patties for 5-6 minutes per side or until golden brown and heated through.
Serve the lentil burgers on your favorite whole-grain buns with avocado, lettuce, tomato, and any other low sodium toppings of your choice.
Nutrition Facts
Calories |
1020 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 41.7 g | 53% | |
| Saturated Fat | 6.2 g | 31% | |
| Polyunsaturated Fat | 4.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1398 mg | 61% | |
| Total Carbohydrate | 130.9 g | 48% | |
| Dietary Fiber | 36.1 g | 129% | |
| Total Sugars | 16.1 g | ||
| Protein | 38.2 g | 76% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 327 mg | 25% | |
| Iron | 15.7 mg | 87% | |
| Potassium | 2088 mg | 44% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
