Riley’s recipes: Wholesome red lentil burger
Hi, I'm Riley, a Bupa dietitian, and I love cooking delicious, nutritious meals for my friends and family.
Today I’ll be making grilled red lentil burgers. These are a protein-rich, nourishing option, and they’re also a great mood booster thanks to the rainbow of vegetables we’ll pack into the patties and load onto the burgers. What’s not to love about that?
Let’s get started. First, we’re going to prepare our burger patties by mixing all of these ingredients together in a large bowl: zucchini, diced onion, grated carrot, breadcrumbs, curry powder, garlic, beef mince, cooked red lentils, and an egg to bind everything together.
Lentils are a really affordable source of protein, whether you buy them dried or canned, so I always recommend keeping some in your pantry to bulk out meals. If your mixture looks a little dry, you can add another beaten egg to help bind it.
Once mixed, take about two tablespoons of the mixture and roll it into a ball before shaping it into burger patties. These freeze really well, so you might want to save half in an airtight container for another time.
Now, let’s cook the patties. Heat a little extra virgin olive oil in a frying pan or on the BBQ, then add the patties. Flatten them slightly with your spatula and cook for around 5 minutes on each side, until golden and cooked through.
Research shows that a Mediterranean-style diet can reduce the risk of depression and extra virgin olive oil, legumes like lentils, and beans are all staples of that way of eating. So, with this recipe, we’re doing well to boost both our physical and mental health.
Now for the fun part, assembling our burgers. Grab a wholemeal roll and layer it up with your favourite toppings. I’m using a wide variety of colourful fruits and vegetables, which means we’re getting a variety of nutrients.
Nutrients like B-group vitamins, magnesium, zinc and iron have all been linked to supporting mood, while healthy unsaturated fats (like avocado) are great for brain function and cognition. Whole grains are also important, as carbohydrates are the brain’s preferred energy source.
Wholemeal options will give you long-lasting, sustained energy to keep you going throughout the day.
And here it is, our wholesome red lentil burger. Full of protein, fibre and nutrients, this burger is bound to boost your mood.
Enjoy, and I’ll see you next time.
