If you want to find a substitute for meat, we are glad to tell you the lentils are a good choice.
The lentil is an edible legume. It is a bushy annual plant known for its lens-shaped seeds. It is about 40 cm tall, and the seeds grow in pods, usually with two seeds in each. As a food crop, the majority of world production comes from Canada, India, and Turkey.
Lentils are a great source of fiber, folic acid, and potassium. All these nutrients are great for the health of your heart.
How to use lentils instead of meat?
Lentil burgers (grilled or pan-fried) are the perfect choice for a smart dinner. These easy Lentil Burgers are a great protein alternative to meat dinners. The recipe can be easily adapted to your taste.
Lentil Burgers Recipe
- 1 cup dried green or brown lentils
- ½ cup whole-milk Greek yogurt
- ¼ tsp. finely grated lemon zest
- 1 Tbsp. fresh lemon juice
- 2 garlic cloves, finely grated, divided
- Kosher salt
- 6 oz. crimini mushrooms, stems trimmed
- 2 Tbsp. white miso
- ¼ tsp. smoked paprika
- 4 Tbsp. extra-virgin olive oil, divided, plus more
- ¼ cup (or more) oat, gluten-free 1:1 blend, or all-purpose flour
- Whole wheat buns, sprouts and/or lettuce, and sliced pickles (for serving)
- Pour water into a large kettle to cover lentils by 4″. Bring to a boil, reduce heat to medium, and simmer, stirring occasionally, until lentils are tender but not spongy, about 10 minutes from the time the water reaches a boil. Drain very well in a fine-mesh sieve, then let cool at least 10 minutes (spread them out on a baking sheet, which will help them cool faster).
- Meanwhile, combine yogurt, lemon zest, lemon juice, and half of garlic in a small bowl. Put salt; set aside.
- Finely cut the mushrooms and transfer to a medium bowl. Add miso, paprika, 2 Tbsp. oil, and remaining garlic clove. Add lentils (you should have 2 cups cooked) and stir and mash them with the back of a spoon or a potato masher until lentils are partly mashed but with lots of whole lentils still remaining. Vigorously stir in flour until mixture holds together when squeezed; if it doesn’t, continue to mash until it does and add 1–2 Tbsp. flour if needed. Form into 6 patties about ¾” thick.
- Working in 2 batches, heat 1 Tbsp. oil in a large nonstick skillet (nonstick is essential since these will definitely stick to a regular skillet) over medium. Cook patties until deeply browned and very crisp on bottom side, about 3 minutes. Carefully turn and repeat on second side, adding more oil as needed to maintain a light coating around patties in skillet.
- Spread reserved yogurt mixture on buns. Top with burgers, sprouts, and pickles or any other ingredient on your choice.