This tasty vegetarian burger ticks all the right boxes – low-fat, low-kilojoule and high in fibre.
Ingredients
- 1 x 400g can lentils, rinsed, drained
- 2 garlic cloves, crushed
- 380g mushroom cups, coarsely chopped
- 30g (1/3 cup) dried (packaged) breadcrumbs
- 2 eggs, lightly whisked
- 2 egg whites
- Salt & freshly ground black pepper
- 1 1/2 tablespoons olive oil
- 1 large (about 160g) brown onion, thinly sliced into rings
- 4 soft soy-linseed bread rolls, split in half, buttered
- 40g salad
Method
- Step 1Kids’ task: Combine lentils, garlic, mushroom, breadcrumbs, egg and egg whites in a large bowl. Season with salt and pepper. Divide mushroom mixture into 4 equal portions. Use your hands to shape each portion into an 8cm patty. Set aside.
- Step 2Heat 2 teaspoons of the oil in a large non-stick frying pan over medium-high heat. Add the onion and cook, stirring occasionally, for 8 minutes or until brown. Transfer to a heatproof bowl and cover with foil to keep warm.
- Step 3Heat the remaining oil in the same pan over medium-high heat. Add the patties and cook for 5 minutes each side or until brown and cooked through.
- Step 4Place bottom halves of rolls on serving plates. Top with salad, patties, onion and remaining bread. Serve immediately.
- Diabetes friendly
- Low carb
- Low kilojoule
- Low sugar
- Lower gi
- Vegetarian
Nutrition
1406 kj
Energy
13g
Fat Total
3g
Saturated Fat
9g
Fibre
21g
Protein
109mg
Cholesterol
357.6mg
Sodium
6g
Carbs (sugar)
29g
Carbs (total)
All nutrition values are per serve
- Author: Jane Charlton
- Image credit: Mark O'Meara
- Publication: Australian Good Taste
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