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Veggie Burgers

Makes 5 servings

Preparation Time: 10 min
Cooking Time: 10 min

Veggie burgers are a tasty and inexpensive substitute for meat patties. You’ll be surprised by how similar the flavor is. The addition of bread crumbs and cheese makes these burgers a complete protein.

Ingredients

1  can (19 oz/540 ml) brown lentils, drained and rinsed 1 
2/3 cup dry bread crumbs 150 ml
1/4 cup finely chopped onion 60 ml
1/4 cup finely chopped celery 60 ml
1/2 tsp salt 2 ml
1/2 tsp freshly ground black pepper 2 ml
1 tsp Worcestershire sauce 5 ml
1 tbsp vegetable oil 15 ml
1/2 cup shredded Cheddar or Swiss cheese 125 ml

Instructions

Step 1
In a large bowl, mash lentils. Stir in bread crumbs, onion, celery, salt, pepper, 1/2 cup (75 mL) water and Worcestershire sauce until well blended. Form into five 3/4-inch (2 cm) thick patties.

Step 2
In a skillet, heat oil over medium heat. Cook burgers for about 5 minutes per side or until browned on both sides. Top each with cheese.

Tips

We often hear that we can get all the nutrients we need from a well-balanced diet. This is frequently untrue. For example, throughout most of North America, the sun is not strong enough for much of the year to provide adequate vitamin D, so we need a supplement. Unless you drink at least 2 cups (500 mL) of milk or fortified soy beverage each day, you likely need a calcium supplement. People over 50 need larger amounts of both vitamin D and calcium. If you are a vegan and do not drink fortified soy beverage, you will also need a vitamin B12 supplement.

Nutrition & Notes

Nutrition Information
Valeur nutritive
Per Serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 196
Fat / Lipides 7 g
Saturated / saturés 3 g
+ Trans / trans
Cholesterol / Cholestérol 12 mg
Sodium / Sodium 465 mg
Carbohydrates / Glucides 23 g
Fiber / Fibres 3 g
Sugars / Sucres
Protein Protéines 10 g
Vitamin A / Vitamine A
Vitamin C / Vitamine C
Calcium / Calcium
Iron / Fer
Diabetes Food Choice Values:
America’s Exchanges
11⁄2 Other Carbohydrates
1 Lean Meat
1 Fat
 
Canada’s Choices
1 Carbohydrate
1 Meat & Alternatives
1 Fat
© ​Canada’s 250 Essential Diabetes Recipes.

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