Lentil-Barley Veggie Burger

I’m a huge veggie burger fan and love trying them all over the place and seeing how differently they are made. I’ve found that my favorite ones usually include lentils and barley.  So this weekend I decided to try and find a recipe and make my own. This recipe was found in Cooking Light and I made a few minor adjustments. They turned out REALLY tasty. I served them on a sandwich thin and with some homemade sweet potato spears. The burgers had a slight Indian flavor in my opinion which I think came from the tomato paste and cumin mostly. Anyways, here’s the recipe and the nutritional facts. Enjoy, and let me know if you try them!

Ingredients

      1 1/2 c. water
      1/2 c. lentils
      cooking spray
      1 c. chopped onion
      1/4 c grated carrot
      2 tsp. minced garlic
      2 TBSP tomato paste
      1 1/2 tsp ground cumin
      3/4 tsp dried oregano
      1/2 tsp chili powder
      3/4 tsp. salt
      3/4 c. cooked barley (I used Quaker’s Quick Barley which saved a ton of time!)
      1/2 c. panko
      1/4 c. finely chopped fresh parsley
      1/2 tsp. coarsley ground black pepper
      2 large egg whites
    1 large egg

Directions

To prepare burgers, combine 1 1/2 cups water and lentils in a saucepan, bring to boil. Cover, reduce heat and simmer 25 minutes or until lentils are tender. Drain. Place half of lentils in a large bowl. Place remaining lentils in a food processor. Process until smooth. Add processed lentils to lentils in bowl.

Heat a large non-stick skillet over medium high heat, coat with cooking spray. Add onion and carrots. Saute 6 minutes or until tender, stirring occasionally. Add garlic, cook 1 minute stirring constantly. Add tomato paste, cumin, oregano, chili powder and salt. Cook 1 minute, stirring constantly.

Add onion mixture to lentils. Add barley and next 5 ingredients (through egg). Stir well.

Divide into 4 portions. Cook in non-stick skillet over med-high heat for 3 minutes on each side, or until browned.

Number of Servings: 4

Nutritional Info:

Calories: 167.5

Total Fat: 1.8g

Cholesterol: 46.3mg

Sodium: 515.5mg

Potassium: 724.4mg

Total Carbs: 31.5g

Dietary Fiber: 5.7g

Sugars: 1.8g

Protein: 8.5g

Vitamin A: 19.5%

Vitamin B-6: 7%

Vitamin C: 9%

Folate: 15%

Iron: 10%

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