Incredible Lentil Burgers | Easy High-Protein & Fiber Recipe

Easy, meaty Lentil Burgers made with brown lentils, caramelized onions, and simple spices. Packed with more protein and fiber than a beef burger, they’re a healthy, water-saving win for your taste buds and the planet! Vegan and Nut-Free; Gluten-Free and Soy-Free options.

Course How To, Main Course

Cuisine American

Diet Gluten Free, Vegan, Vegetarian

Method Oven

Prep Time 20

Cook Time 35

Total Time 55

Servings patties

Calories 329kcal

Author Caitlin Shoemaker

Ingredients

3 cups cooked brown or green lentils about 1 cup dry
2 tablespoons olive oil
1/2 yellow onion ends trimmed, cut in half, and thinly sliced
2 tablespoons tomato paste
5 cloves garlic minced
1 tablespoon smoked paprika or sub sweet paprika for no smoky flavor
Black pepper to taste
2 tablespoons soy sauce
1 tablespoon balsamic vinegar
1/2 cup vital wheat gluten see notes for gluten-free
Cooking spray or additional oil for cooking the burgers
Burger toppings as desired

US Customary - Metric

Instructions

Prep: Cook the lentils if you haven’t already, or drain your canned lentils and pat dry. Preheat the oven to 400F, with one rack in the upper third position. Line a baking sheet with parchment paper or a silicone mat and set aside.
Caramelize the Onion: Warm a large flat bottomed pan (preferably stainless steel or cast iron) over medium heat and add the oil. Once the oil is shimmering add the onion and give it a good mix so every piece is coated in oil. Sauté for 10 to 12 minutes, stirring every minute or so, until the onion is yellow with some caramelized edges and ends.
Bloom the Aromatics: Add the tomato paste, garlic, paprika, and black pepper to taste. Mix well and saute for another 60 to 90 seconds, until the garlic is fragrant and the spices just begin to stick to the bottom of the pan.
Make the Burger Mix: Transfer the onion mix to a food processor with an S-blade attachment, then add the soy sauce and balsamic vinegar. Process for about 20 to 30 seconds, until a thick jam forms. Add the lentils and vital wheat gluten, and process again until a thick and uniform “dough” forms, scraping the sides of the food processor with a spatula as necessary.
Form the Patties: Spray the baking sheet with cooking spray or brush generously with oil. Use a large cookie scoop or heaping 1/3 cup to form 8 even patties; plop each patty “ball” directly onto the baking sheet, then use slightly damp hands to press each ball into a flat burger shape. (Note: if serving with buns, I try to make the burgers the same size as the buns as they will not spread during baking). Spray the tops of the burger patties with cooking spray or brush with oil.
Bake: Bake on the upper rack of the oven for 20 to 25 minutes, until the burgers look a little puffy with lightly browned edges. Remove the baking sheet from the oven and immediately use a spatula to flip the patties over, pressing down on them slightly to flatten the top side. Let rest for 5 minutes.
Serve & Store: Serve the lentil burgers warm, with desired burger toppings. Store any leftovers in an airtight container in the refrigerator for up to 5 days, or in the freezer for up to 2 months.

Notes

Gluten-Free: Use a gluten-free soy sauce or tamari, and replace the vital wheat gluten with 1 cup (140g) chickpea flour. The chickpea flour absorbs less moisture, so we need a little more of it! The dough will also be more wet and sticky, so I suggest using oiled hands to shape the burger patties, which will also be a little thicker at ~½ cup each due to the extra flour. Each gluten-free patty has approximately 185 cal, 10.5g protein, 5g fat, and 8g fiber.
If doubling the recipe, I recommend frying the onions in two separate batches so they do not overcrowd the pan. You may also need to make the burger “dough” in two separate batches depending on the size of your food processor.

Nutrition