Vegan Lentil Burger with Mango Sauce

Updated: 5 days ago



I can’t begin to tell you how delicious these vegan lentil burgers turned out! I couldn’t wait to finish taking pictures so I could get my hands on this burger!

This delicious lentil burger is perfectly moist, packed with protein, full of flavor from the array of spices, and has a touch of sweetness from the balsamic vinegar. The mango yogurt sauce poured on top adds an interesting tangy and sweet flavor to this easy lentil burger! It’s vegan and gluten-free.

Lentils and mango are a match made in heaven! I love to combine these 2 ingredients every chance I get, like in this lentil arugula salad. I think that the mango sauce brings out the earthy lentil flavor in a way that no other ingredient does. Also, try this mango salsa on the side!

What I love about this vegan burger is that I have full control of the ingredients I use, as opposed to store-bought versions. I also don’t use oil or regular flour. These are put together with oats! And what’s more, you won’t believe how much this costs. You only need $6.00 to make 6 burgers. It doesn’t get better than that! See the notes section below for more ideas on how to serve these amazing lentil burgers. For barbecues, also try this baked french fries and vegan hot dog recipe!

Details:


Yield: 6 burgers

Prep time: 10 min

Cooking time: 50 min

Total time: 60 min


Ingredients:


1 cup dry lentils

1 red onion

1 cube vegetable bouillon

1 tsp cumin

1 tsp coriander

½ tsp mushroom umami seasoning

½ tsp paprika

¼ tsp chili lime seasoning

½ tsp ground ginger

3 tbsp balsamic vinegar

1 cup old fashioned oats

2 tsp minced garlic (or 2 cloves)

A drizzle olive oil

Salt and pepper to taste

½ lime (juice)

1 tbsp ground flaxseed

To assemble in a sandwich: Basil, spinach, dijon mustard, pickles


Mango sauce:

1 cup mango (defrosted)

¾ cup plain plant-based coconut yogurt

1 tbsp maple syrup

½ lime juice

¼ tsp salt

¼ tsp pepper


Directions:


  1. Add the lentils to a large bowl with 3 cups of water. Soak for at least 30 min, preferably for 8 hours. This will speed up the cooking time, increase the protein absorption, and get rid of gas-producing compounds. Once soaked, drain and set aside.

  2. To a small bowl, add the flaxseeds and 3 tbsp of water. This is the flaxseed egg we’ll use for the burger later. Set aside.

  3. Dice the onion.

  4. Heat a pot, once it’s hot, add a drizzle of olive oil. Add the onion, minced garlic, paprika, and salt. Cook the onion until it becomes translucent. About 3-5 min.

  5. Add the lentils, 3 cups of water, and a piece of vegetable bouillon. Bring the water to a boil, reduce to simmer, cover with a lid, and cook for 25 - 30 minutes.

  6. While the lentils are cooking, let’s make the mango sauce! To a blender, add the mango, yogurt, maple syrup, salt, and pepper. Blend until smooth, transfer to a small jar or bowl, and put it in the fridge.

  7. To a blender, add the oats and blend for a couple of minutes until they reach a flour-like consistency. Set aside.

  8. When the lentils are ready, drain any excess water to prevent the burgers from becoming soggy.

  9. Transfer the lentils to a large bowl and add the rest of the spices (cumin, coriander, mushroom umami seasoning, chili seasoning, ground ginger, and balsamic vinegar). Taste and add more salt if needed. This is the chance to season it just the way you like it!

  10. Use a fork or a potato masher to mash the lentils. I like to mash them lightly to keep a few whole lentils. You can add the lemon juice from half a lime at this point or add it once the burgers are cooked and ready to be served.

  11. Add the oat flour to the mixture and mix until well combined.

  12. Cover the bowl with a towel and let it rest in the fridge for 20 min. This will allow the mixture to set.

  13. Now, let’s get those hands in there! Roll the mixture in your hands to form lentil patties the size of your palms and ½ inch thick. You should get 5-6 burgers. Set them aside.

  14. Heat a pan, once it’s hot, add a drizzle of olive oil. Cook the burgers for 2-3 min each side until browned, and that’s it! Your burgers are ready to be enjoyed! Serve on a sandwich with spinach, basil, and pickles. Pour the mango sauce on top. Deliciousness on a plate! Serve with a side of salad.

Notes:


  • You can replace the balsamic vinegar with 2 tbsp of soy sauce for an Asian-inspired version.

  • Instead of using bread, you can serve the burger with a side of wheat berries, a side of bulgur, or a side of green rice or beetroot rice (like I did for meal prep!). Add some veggies, pour the mango sauce on top, and you have a delicious and healthy grain bowl packed with protein!

  • I used frozen mango for this recipe. If you do, make sure to let it defrost before making the sauce.

  • Store the burgers and sauce separately in airtight containers for up to a week in the fridge or a month in the freezer.


Approximate cost:


$6.00. This takes into account the measurements listed in the ingredients section and for the main ingredients only. It does not include seasoning.

Nutrition:


*Lentils are a great source of protein and iron, a mineral that is sometimes lacking in vegetarian and vegan diets. Lentils are high in antioxidants and fiber, which supports regular bowel movements and the growth of healthy gut bacteria, critical for overall health.


*Onions have antioxidant and anti-inflammatory effects and have been linked to lower blood sugar levels and improved bone health. They consist mostly of water, carbs, and fiber, which can feed the friendly bacteria in your gut. Though they may cause digestive problems in some people. Onions also contain decent amounts of vitamin C, folate, vitamin B6, and potassium. They’re also rich in plant compounds and antioxidants, especially quercetin and sulfur-containing compounds. Colorful varieties, such as yellow or red ones, pack more antioxidants than white ones.


*Oats are packed with a variety of vitamins and nutrients. They’re rich in carbs and fiber and higher in protein and fat than other grains. Oats are also high in a soluble fiber called beta-glucan, which helps reduce cholesterol and promotes healthy gut bacteria.


*Mango improves digestive health and is considered one of the best brain foods. It’s packed with vitamin B6, which is essential for maintaining brain function. In fact, some research suggests that a deficiency in this vitamin could contribute to impaired cognitive function and neurological decline. Mango also contains the antioxidant zeaxanthin, which filters out harmful blue light rays, playing a protective role in eye health and possibly preventing macular degeneration symptoms.



Did you try this incredibly tasty and easy lentil burger recipe? Let me know in the comments below and/or tag your creation on Instagram #everyhealthybite

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