Pinto Bean Broccoli Lentil Burgers
User Reviews
5.0
24 reviews
Excellent
-
Prep Time
15 mins
-
Cook Time
15 mins
-
Total Time
45 mins
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Servings
6
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Calories
186 kcal
-
Cuisine
Fusion
Pinto Bean Broccoli Lentil Burgers
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Easy Pinto Bean Broccoli Lentil Burgers. Serve with Pico de gallo, hot sauce, guacamole/avocado and hot sauce! Vegan Soy-free Burger Recipe
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Ingredients
- 1/2 cup dry red/pink lentils masoor dal
- 1/2 cup chopped tomato
- 1/3 tsp garlic powder
- 1/3 tsp salt
- 3/4 cup water
- 1 cup chopped broccoli 1/2 inch (if using broccoli stems, remove tough stem and woody edges and chop them finely)
- 15 oz Can of Pinto Beans or 1.5 cups cooked
- 1/4 tsp cumin powder
- 3/4 + tsp chipotle pepper powder
- 1/2 tsp sweet paprika
- 1/2 tsp dried parsley or 1 Tbsp fresh
- 1/4 tsp cayenne pepper or to taste
- 1/4 cup finely chopped red onion
- A few drops of lemon juice
- 3 to 4 tbsp bread crumbs or oat/wheat/chickpea flour
Instructions
- Wash the lentils. Drain and add to pan. Add the tomato, garlic, salt and water, partially cover and cook over medium heat for 10 minutes.
- Add broccoli and mix in. Cook uncovered for 10 to 12 minutes or until the lentils are tender and all the liquid is gone. Stir once or twice in between to avoid sticking. Cool slightly. Drain if there is excess water.
- Add the cooked lentils, pinto beans, spices to a bowl and mix well. Mash so that most pinto beans are well mashed and mix. Add onion and lemon juice and mix in. Taste and add more salt if needed (depends on if the pinto beans were salted, you might need 1/4 to 1/2 tsp more). The mixture will be soft. Chill in the freezer for 15 minutes (or 25 minutes in the refrigerator).
- Add flour or breadcrumbs. Mix in. Add more if needed. Shape into patties by pressing into a cookie cutter and pan fry 3 to 4 minutes on each side with a little oil. Or Bake at pre-heated 400 degrees F / 200ºc for 20 minutes, then flip and bake for 5 to 10 minutes.
- Serve with salsa, guacamole, vegan sour cream/mayo, hot sauce/tabasco!
Notes
- Variation: add other veggies like beet, zucchini, cauliflower etc with the broccoli. Use other cooked beans like black beans or kidney beans for variation.
- Nutritional values based on one serving
Nutrition Information
Show Details
Calories
186kcal
(9%)
Carbohydrates
33g
(11%)
Protein
11g
(22%)
Fat
1g
(2%)
Sodium
213mg
(9%)
Potassium
559mg
(16%)
Fiber
12g
(48%)
Sugar
1g
(2%)
Vitamin A
415IU
(8%)
Vitamin C
16.6mg
(18%)
Calcium
66mg
(7%)
Iron
3.3mg
(18%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 186 kcal
% Daily Value*
| Calories | 186kcal | 9% |
| Carbohydrates | 33g | 11% |
| Protein | 11g | 22% |
| Fat | 1g | 2% |
| Sodium | 213mg | 9% |
| Potassium | 559mg | 12% |
| Fiber | 12g | 48% |
| Sugar | 1g | 2% |
| Vitamin A | 415IU | 8% |
| Vitamin C | 16.6mg | 18% |
| Calcium | 66mg | 7% |
| Iron | 3.3mg | 18% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
24 reviews
Excellent
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