Happy Friday, friends! Today I’m thrilled to have my very first Foodie Friday guest post edition! My friend Joyce from The Hungry Caterpillar is sharing today’s delicious Spicy Lentil Burger recipe. Don’t forget to run on over to her blog and check out her delicious eats and thoughts on health and eating. Handing it over to Joyce now! Have a wonderful weekend, friends!
Foodie Friday: Spicy Lentil Burgers
Hi! I’m Joyce.
I’m very happy to be able to help Heather out with a Foodie Friday recipe as she nears full term. It feels like she only just announced that she was expecting a little one a few weeks ago; I can’t imagine how fast it must have flown by for her!
My intention with this recipe was to create something similar to the spicy black bean burgers from Morning Star Farms that I used to love. Unfortunately, those burgers aren’t gluten-free, as Heather and many of her readers need. And they’re definitely not okay for someone on the low-FODMAP diet, which is an elimination diet many of my blog readers follow to help manage IBS, SIBO, and other digestive disorders.
I certainly wouldn’t say that these spicy lentil burgers taste just like the Morning Star ones I so enjoyed. But they’re just as yummy, if I do say so myself—plus gluten-free and dairy-free. I’m really pleased with their texture and flavor!
In the notes section of the recipe, I’ve included modifications to make this recipe low-FODMAP if you need that and more convenient if you don’t.
Spicy Lentil Burgers (Serves 6)
- 3 cups green or brown lentils, canned or home-cooked, drained and rinsed*
- 4 tsp. garlic-infused oil**
- 2 tsp. ground cumin
- 2 tsp. dried oregano
- ½ tsp. cayenne pepper
- ½ tsp salt***
- ½ green bell pepper, finely diced
- ½ cup diced green onion****
- 1 egg
- 1/3 cup instant mashed potato flakes*****
- 1 7-oz can sliced mushrooms, drained and rinsed
- 3 Tbsp. canola or soybean oil
- 6 gluten-free, dairy-free hamburger buns and desired burger toppings (mayonnaise, thinly sliced avocado, sliced tomato, lettuce, etc.)
- Add the lentils, garlic-infused oil, cumin, oregano, cayenne pepper, and salt to a food processor and process until it forms a paste. If you’re using a small food processor, this can also be done in two or more batches, or you could use a blender, immersion blender, or even a potato masher. It’s fine if a few whole lentils remain.
- Transfer the lentil mixture to a mixing bowl. Add the pepper, green onion, egg, and mashed potato flakes and knead until thoroughly combined.
- Roll the mixture into 6 equal-sized balls and flatten to form patties.
- Heat 1 Tbsp. of canola or soybean oil over medium heat in a large nonstick skillet. Once the oil is hot, add 2 patties and cook for 4-5 minutes per side. If needed, add additional vegetable oil or nonstick cooking spray as you flip the patties to prevent sticking and burning. Be gentle with the burgers when flipping and removing from the skillet to prevent crumbling.
- Repeat with the remaining oil and patties. Serve hot over gluten-free buns with desired toppings.
*Up to ½ cup canned, cooked lentils or ¼ cup dried lentils is safe for the elimination phase of the low-FODMAP diet. Since it only takes about 1 to 1 ¼ cup of dried lentils to make 3 cups of cooked lentils, either option should be within low-FODMAP limits.
**If you do NOT need these burgers to be low-FODMAP, you can substitute in 4 tsp. of regular oil and a clove or two of minced garlic
***If using canned lentils, salt may be omitted.
****If you are in the elimination phase of the low-FODMAP diet, use only the green part of the stem.
*****If needed, check the instant mashed potatoes’ ingredients to make sure they are free from onion, garlic, and dairy.
Favorite burger toppings? Best summer food?
Tell me in the comments below!