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Beet & Lentil Sliders

Prep Time: 1 Hour 30 Minutes

Total time: 2 Hours

Servings: 12

Lentils.org

Recipe by

Lentils.org

View All

Ingredients

Directions

Nutrition

Ingredients

    9 medium beets

    2 Tbsp (30 mL) canola oil, divided

    1 onion, diced small

    3 garlic cloves, minced

    2 Tbsp (30 mL) apple cider vinegar

    2 1/2 cups (625 mL) cooked green lentils, divided

    2 cups (500 mL) cooked brown rice

    1/2 cup (125 mL) whole prunes

    3/4 cup (175 mL) panko bread crumbs

    2 tsp (10 mL) Dijon mustard

    1 1/2 tsp (7 mL) smoked paprika

    1 tsp (5 mL) ground cumin

    1 tsp (5 mL) ground coriander

    1/2 tsp (2 mL) dried thyme

    1 tsp (5 mL) salt

    1/4 tsp (2 mL) pepper

    3 Tbsp (45 mL) canola oil, for frying


Directions

  1. Preheat oven to 400˚F (200˚C). Wash and scrub beets. Pat dry and place in a shallow roasting pan with 1 Tbsp (15 mL) of canola oil. Toss to coat. Cover with aluminum foil and roast for 50-60 minutes or until fork-tender. Remove from oven and let cool completely. Trim tops and bottoms off beets, then shred on a box grater.
  2. Heat a medium frying pan over medium-high heat and add remaining 1 Tbsp (15 mL) canola oil. Stir in onion and sauté for 5-6 minutes, until onions are browned. Stir in garlic and cook 30 seconds. Stir in apple cider vinegar and scrape up all of the brown bits from the bottom of the pan. Remove from heat.
  3. In the bowl of a food processor, add shredded beets, 2 cups (500 mL) lentils, rice, and prunes. Pulse just until the mixture is the consistency of ground beef. Be sure to leave some chunky bits for texture.
  4. Add lentil mixture to a large bowl and stir in cooked onions, bread crumbs, mustard, paprika, cumin, coriander, thyme, remaining 1/2 cup (125 mL) lentils, salt, and pepper. Mix all together so everything is well incorporated. Cover and chill for at least 3 hours or overnight.
  5. Heat a cast iron skillet over medium-high heat and add 1 Tbsp (15 mL) of canola oil. Scoop about 1/ 3 cup (75 mL) of burger mixture into your hand and press it into a patty about 3/ 4 inch (2 cm) thick. Add patties, about four or five at a time, to the hot skillet and cook for 2 minutes per side, until they have a nice crust on the bottom. Cover and cook another 4 minutes until they are cooked through. Remove to a baking sheet, and keep warm in a 200˚F (100˚C) oven while you cook the remaining burgers.
  6. Build your own sliders with mayo, mustard, ketchup, cheese, lettuce, tomatoes, etc.

Quick tip: Burgers can be frozen from raw or after being cooked. Allow for them to thaw before cooking.


Nutritional Information

  • Serving Size: 1 slider
  • Per serving:
  • Calories 180
  • Total Fat 6 g
  • Saturated Fat 0.5 g
  • Cholesterol 0 mg
  • Carbohydrates 25 g
  • Dietary Fibre 5 g
  • Sugar 5 g
  • Protein 6 g
  • Sodium 250 mg
  • Potassium 326 mg
  • Folate 115 mcg