Pinto Bean Broccoli Lentil Burgers
User Reviews
5
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Prep Time
15 mins
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Cook Time
30 mins
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Total Time
45 mins
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Servings
6
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Calories
186 kcal
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Cuisine
Fusion
Pinto Bean Broccoli Lentil Burgers
Description
The recipe starts by cooking red lentils with tomato, garlic powder, salt, and water until tender. Fresh chopped broccoli is stirred in and cooked further until liquid is absorbed. After cooling, this mixture is combined with mashed pinto beans, spices like cumin, chipotle pepper powder, paprika, cayenne, fresh or dried parsley, finely chopped red onion, and a few drops of lemon juice for acidity.
This mixture is chilled to firm up slightly before adding breadcrumbs or flour to bind the patties. The formed patties are then pan-fried until golden on both sides or baked in the oven, depending on preference. The resulting burgers have a moist, soft texture balanced by the flavorful spice blend.
These lentil burgers work well as a vegetarian protein option and can be served on buns or alongside salads. Variations with additional vegetables or different beans provide adaptability. The flavors are earthy and mildly spicy with fresh lemon notes.
Ingredients
- 1/2 cup red lentils masoor dal, or pink lentils, dry
- 1/2 cup tomato chopped
- 1/3 tsp garlic powder
- 1/3 tsp salt
- 3/4 cup water
- 1 cup broccoli 1/2 inch (if using broccoli stems, remove tough stem and woody edges and chop them finely, chopped
- 15 oz pinto beans or 1.5 cups cooked, can
- 1/4 tsp cumin powder
- 3/4 chipotle pepper powder + tsp
- 1/2 tsp paprika sweet
- 1/2 tsp parsley or 1 Tbsp fresh, dried
- 1/4 tsp cayenne pepper or to taste
- 1/4 cup onion red, finely chopped
- lemon juice a few drops
- 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
- Feel free to add vegetables like beet, zucchini, or cauliflower for variety.
- Substitute other cooked beans such as black or kidney beans to change flavor and texture.
- Nutritional values are based on a single serving for reference.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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