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Lentil millet burgers

These burgers pack a protein punch along with a nice nutty texture thanks to the millet
Close up of dried lentils
5 burgers / 55 min 

Prep 20 min/ Cook 35 min 

These burgers pack a protein punch along with a nice nutty texture thanks to the millet. Enjoy them with or without a bun; add a splash of hot pepper sauce for added kick if you like. You can find millet in the natural or organic section of the grocery store and in bulk food stores. It is a wonderful alternative to rice or pasta at dinner or in salads.

Ingredients 
  • 2 tsp (10 mL) canola oil
  • 4 green onions, chopped
  • 4 cloves garlic, minced
  • 1 tsp (5 mL) chili powder
  • 1/2 cup (125 mL) millet
  • 1 cup (250 mL) sodium reduced vegetable or chicken broth
  • 1 can (19 oz/540 mL) lentils, drained and rinsed
  • 1 egg white
  • 2 tbsp (25 mL) chopped fresh cilantro
  • 2 large tomatoes, sliced 
     
Directions
  1. In a skillet, heat oil over medium heat. Cook onions, garlic and chili powder for 2 minutes. Stir in millet until coated. Add broth and bring to a boil. Reduce heat to medium low; cover and cook for about 20 minutes or until liquid is absorbed.
  2. Meanwhile, place lentils in a bowl and using potato masher, mash until smooth. Add millet mixture, egg white and cilantro; stir until well combined. Using a 1/2 cup (125 mL) dry measuring cup, divide mixture and form into five, 1-inch (2.5 cm) thick burger patties.
  3. Spray large nonstick skillet with cooking spray and panfry patties, in batches if necessary, over medium high heat for about 5 minutes per side or until golden brown.
  4. Serve with tomato slices. 

Tip: Make these up to 2 days ahead, cover and refrigerate. Enjoy them cold or reheated in the microwave. Tuck them into a pita or break them up onto a green salad for a different lunch option.

Nutritional information per serving (1 burger) 
  • Calories: 261
  • Protein: 11 g
  • Total Fat: 4 g 
  • Saturated Fat: 0 g
  • Cholesterol: 0 mg 
  • Carbohydrates: 47 g 
  • Fibre: 8 g
  • Total sugars 1 g
  • Added sugars 0 g
  • Sodium: 330 mg 
  • Potassium: 516 mg