Veggie Burger Dinner

20–22 min

4 servings

Ingredients

  • 1⁄3 cup whole grain flour or gluten-free flour
  • 2 eggs
  • 1⁄4 cup water
  • 3 tbsp 3 Onion Dip Mix
  • 1-19 oz can lentils, drained and rinsed
  • Sea Salt
  • Black Pepper
  • 1 tbsp olive oil
  • 4 tsp ketchup
  • 4 tomato slices
  • 4 lettuce leaves
  • 4 whole grain or gluten-free buns

Preparation

  1. In a large bowl, combine all burger patty ingredients; form into 4 patties.
  2. In a large fry pan, add oil and cook patties until thoroughly heated, approximately 5–6 min on each side.
  3. While patties are cooking, slice cucumbers and make dip. Set on plates.
  4. Assemble burgers by starting with base of bun and then adding patty, toppings, and top of bun. Serve each burger with 1 cup of veggies and 2 tbsp of prepared dip. Enjoy!

Nutritional Information

Per serving: Calories 450, Fat 10 g (Saturated 2 g, 0 0 g), Cholesterol 95 mg, Sodium 480 mg, Carbohydrate 78 g (Fiber 17 g, Sugars 16 g), Protein 20 g.

Tips

No eggs? No problem. Try a "flax" egg: In a prep bowl, mix 1 tbsp ground flaxseed with 3 tbsp hot water; let rest for 1 min, then use mixture in place of egg.

Make extra patties and freeze them on a baking sheet. Then, place frozen patties in freezer bags.

Perfectly Balance Your Plate

Serve with 1 cup chopped veggies, 1⁄2 cup prepared 3 Onion Dip.