High Fiber Diet Recipe : Lentil and Almond Burgers

Grab it anytime, anywhere! These easy to prepare vegetarian, high-fiber burgers are perfect for all occasions. Wanting to stay in shape this summer? Well this recipe is the right one for you.

Lentil and Almond Burgers - High Fiber Diet

Here are the ingredients:

  • 1/4 cup(s) nuts, almonds, sliced
  • 1 teaspoon thyme, fresh chopped
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper, black ground
  • 1 large egg yolk, lightly beaten
  • 1 tablespoon lemon juice
  • 6 cups of water
  • 3/4 cup of finely chopped carrots
  • 1/3 cup of finely chopped shallot
  • 1/3 cup of finely chopped celery
  • 1 cup of brown or green French lentils
  • 2 tablespoon oil, olive, extra-virgin divided

Directions:

Cook lentils. Boil water in a large saucepan, reduce heat and simmer until tender.

Next step can be done in six hours in advance. Add carrot, shallots and celery into medium heat oil, stir for 3 minutes until softened. Add thyme, almonds, salt & pepper and let it cook for another 2 minutes until almonds are lightly browned.

Let it cool down for a few minutes, then add the mixture together with 1 cup cooked lentils into a food processor until mixture is coarsely ground. Make sure to scrape down the sides to evenly distribute the flavor.

Transfer and let it cool into a large bowl. Adding in the remaining lentils will definitely add to the texture you desired. Once cooled down, you can mix in egg yolk and lemon juice. Refrigerate for 1 hour.

Remove from the fridge. Evenly form the lentil mixture into a number of small patties. You can make from 4 to 6 patties depending on the desired size. Cook patties in medium heat oil for 4 minutes. Turn gently and cook for another 4 minutes until lightly brown. Better if you’ll use a large non-stick skillet so you’ll use less oil. Serve and enjoy!

Here are the nutrition facts per serving:

228 calories
9 g fat (1 g sat, 6 g mono)
41 mg cholesterol
27 g carbohydrates
0 g added sugars
11 g protein
7 g fiber
276 mg sodium
467 mg potassium

Nutrition Bonus: (Based on Daily Value)

53% Folate
50% Vitamin A
40% Fiber
20% Iron
16% Potassium
Carbohydrate Servings: 1

Exchanges: 1 1/2 starch, 1 very lean meat, 2 fat (mono)

Food for thought:

Why do our body need fiber rich food? Healthy food gets you going with your everyday activities. It makes us strong, nourished and energized. But fiber rich food can do a lot more.

Fiber can lower blood sugar, helps in treating and preventing constipation and hemorrhoids. Not only decreases but also cuts blood cholesterol levels which help prevent obesity and most especially protects against certain forms of cancer.