Ingredients:
- 8 whole wheat hamburger buns (each bun should weight 2 oz.)
- 8 tomatoes, slices (1/4-inch thick slices)
Directions:
- Add the first 3 ingredients to a saucepan; bring to a boil.
- Cover, lower heat, and simmer 30 minutes or until tender; drain.
- Throw out bay leaves.
- Transfer lentils to a large mixing bowl; partially mash with a potato masher; cool slightly.
- Add oil to a medium nonstick skillet; heat over medium-high heat.
- Add in onion and carrot; stir/saute for 5 minutes or until tender; cool slightly.
- Add onion mixture, cheese, and the next 8 ingredients to the lentils; stir to mix well.
- Cover and chill for 45 minutes.
- Divided mixture into 8 portions; shape each portion into a 1/2-inch thick patty.
- Heat a grill pan coated wtih cooking spray over medium-high heat.
- Add half the patties; cook for 5 minutes on each side or until done.
- Repeat with remaining patties.
- Spread 1 teaspoon mustard on the top half of each bun; put 1 patty on the bottom half of each bun; top each serving with 1 tomato slice, 1/4 cup arugula and the top half of bun.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 223.58 Kcal (936 kJ) | ||
| Calories from fat | 78.68 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.74g | 13% | |
|---|---|---|---|
| Cholesterol | 18.63mg | 6% | |
| Sodium | 753.94mg | 31% | |
| Potassium | 404.46mg | 9% | |
| Total Carbs | 23.24g | 8% | |
| Sugars | 3.34g | 13% | |
| Dietary Fiber | 8.55g | 34% | |
| Protein | 12.32g | 25% | |
| Vitamin C | 4.4mg | 7% | |
| Vitamin A | 0.1mg | 3% | |
| Iron | 2.5mg | 14% | |
| Calcium | 62mg | 6% | |
| Amount Per 100 g | |||
| Calories | 112.57 Kcal (471 kJ) | ||
| Calories from fat | 39.61 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.4g | 13% | |
|---|---|---|---|
| Cholesterol | 9.38mg | 6% | |
| Sodium | 379.59mg | 31% | |
| Potassium | 203.64mg | 9% | |
| Total Carbs | 11.7g | 8% | |
| Sugars | 1.68g | 13% | |
| Dietary Fiber | 4.31g | 34% | |
| Protein | 6.2g | 25% | |
| Vitamin C | 2.2mg | 7% | |
| Iron | 1.3mg | 14% | |
| Calcium | 31.2mg | 6% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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