Vegetarians, this one's for you! Canned drained lentils are a good low-FODMAP source of both protein and fiber. This may come as a surprise if you've ever had a bad experience with a bowl of home-made lentil soup, but there is a good explanation. FODMAPs are water soluble. That means they leach out into the water the lentils are canned in. Months later, when you drain and rinse off the liquid in the can of lentils, the FODMAPs go with it. Then, you eat just a small portion of lentils in your serving of this burger recipe. By contrast, if you ate a big bowl of homemade lentil soup, you would actually be consuming the soaking and cooking water as the soup broth, along with the FODMAPs contributed by the onions and garlic in standard lentil soup recipes.
As good as a hamburger any day, if not better. Don't skip the dill sauce; it’s an important addition to the flavor and texture of these burgers.
14.5-ounce can of lentils, drained and rinsed
1 large egg
1/3 cup thinly sliced green onions, green part only
½ cup finely chopped carrots
½ cup quick-cooking oats
½ teaspoon salt
¼ teaspoon pepper
1 tablespoon olive oil
2 tablespoon mayonnaise
2 teaspoon garlic-infused oil
2 tablespoons finely chopped fresh dill
4 slices fresh tomato
- Mash the lentils in a medium-sized mixing bowl. Add egg, scallion greens, carrots, oats, salt and pepper. Combine thoroughly and allow to rest for 15 minutes.
- Heat the olive oil in a large iron skillet over medium high heat. When the oil is fragrant and shimmering, spoon the lentil mixture into the pan and form 4 patties about 1/2-inch thick. Turn the heat down to medium low, and cook the patties for 3-4 minutes on each side, until golden brown on the outside and the internal temperature reaches 160° F.
- Combine the mayonnaise, olive oil and dill in a small bowl.
- Just before serving, top each burger with a tomato slice and a dab of mayonnaise.
For a printable PDF version of this recipe, click here.
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