Ingredients
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For the burgers:
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2 cups cooked lentils or chickpeas (preferably canned, rinsed and drained)
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1 cup cooked quinoa or brown rice
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1/2 cup unsweetened applesauce
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1 tablespoon apple cider vinegar
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1 tablespoon olive oil
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1 teaspoon ground fenugreek seeds
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1 teaspoon smoked paprika
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1 teaspoon onion powder
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1 teaspoon garlic powder
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1 teaspoon ground coriander
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1/2 teaspoon ground cardamom
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1/2 teaspoon sea salt
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1/2 teaspoon black pepper
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1/4 teaspoon cayenne pepper
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Optional toppings:
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Sautéed onions, bell peppers, and mushrooms
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Avocado slices
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Tahini sauce
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Yogurt sauce
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Pita bread
Directions
Sub-Title: A Delicious Gluten-Free, High Protein Patty That’s Perfect For Lentils or Falafel!
Description: These spicy vegan teff flour burgers are inspired by traditional Ethiopian cuisine and made with simple, whole food ingredients. They’re packed with protein, fiber, and flavor – perfect for satisfying your cravings without breaking the bank!
Servings: 4 patties
Difficulty: Easy
Ingredients:
For the burgers:
2 cups cooked lentils or chickpeas (preferably canned, rinsed and drained)
1 cup cooked quinoa or brown rice
1/2 cup unsweetened applesauce
1 tablespoon apple cider vinegar
1 tablespoon olive oil
1 teaspoon ground fenugreek seeds
1 teaspoon smoked paprika
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon ground coriander
1/2 teaspoon ground cardamom
1/2 teaspoon sea salt
1/2 teaspoon black pepper
1/4 teaspoon cayenne pepper
Optional toppings:
Sautéed onions, bell peppers, and mushrooms
Avocado slices
Tahini sauce
Yogurt sauce
Pita bread
Instructions:
1. Preheat your grill or pan to medium heat.
2. In a large bowl, combine all the ingredients for the burgers until well mixed. If using, mash the beans slightly before adding them.
3. Divide the mixture into four equal portions and shape each portion into a patty about 1/2 inch thick.
4. Cook the patties on the grill or in a non-stick skillet over medium-high heat for about 3-4 minutes per side, or until golden brown.
5. Serve the burgers hot, topped with your favorite toppings, and enjoy!
Nutrition Information (per serving):
Calories: 250kcal
Carbohydrates: 40g
Protein: 10g
Fat: 5g
Saturated Fat: 1g
Fiber: 7g
Cholesterol: 0mg
Sodium: 100mg
Note: The nutrition information may vary depending on the type of bean used and any additional toppings added.
Steps
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1
Done
|
Preheat your grill or pan to medium heat. |
|
2
Done
|
In a large bowl, combine all the ingredients for the burgers until well mixed. If using, mash the beans slightly before adding them. |
|
3
Done
|
Divide the mixture into four equal portions and shape each portion into a patty about 1/2 inch thick. |
|
4
Done
|
Cook the patties on the grill or in a non-stick skillet over medium-high heat for about 3-4 minutes per side, or until golden brown. |
|
5
Done
|
Serve the burgers hot, topped with your favorite toppings, and enjoy! |
