Healthy Eating: Jamaican Lentil Burger

Who doesn’t love a good Jamaican meal? I mean really! Whether it’s jerk chicken, rice and peas, curry goat… or whatever… it’s aaaaaalll good to me. How about if we put an american spin on some jamaican flavors? Sounds good right? Taking the traditional American hamburger and infusing it with jamaican spices, peppers, and yummy lentils all equal one great burger. Bringing the flavors of the islands to your own kitchen is always a good idea. Try this recipe out the next time you’re in the mood for a good ole’ Jamerican burger.

Serves: 4
Prep Time: 25 minutes
Cook Time: 35 minutes
Nutrition Score per serving: 482 calories, 14 g fat (26% of calories), 2 g saturated fat, 74 g carbs, 15 g protein, 11 g fiber, 110 mg calcium, 5 mg iron, 770 mg sodium

1 teaspoon olive oil
½ large shallot, minced
1 ½ teaspoons grated fresh ginger
1 ½ teaspoons minced garlic
2 tablespoons sodium-free Jamaican Jerk spices, divided
Cayenne pepper to taste
Salt to taste
1 ½ cups cooked brown rice
1 ¼ cups cooked lentils
¼ carrot, shredded
½ cup dry breadcrumbs
¼ cup chopped parsley
½ tablespoon lime juiceCooking spray
8 slices seeded rye bread
½ cup light mayonnaise

Heat olive oil in a large nonstick skillet over medium heat. Add shallot, ginger, and garlic, and cook for 2 minutes, stirring frequently. Mix in 1 tablespoon Jamaican Jerk spice, cayenne pepper, and salt and continue cooking until tender, about 2 minutes. Add the rice, lentils, and carrot. Simmer on low heat until thick, about 6 minutes. Pour mixture into a bowl and add breadcrumbs, parsley, and lime juice. Mash together and then shape into four patties.

Heat a non-stick skillet coated with cooking spray over medium heat. Saute patties for 3 minutes on each side. While patties are cooking, mix the mayonnaise and the remaining tablespoon Jamaican Jerk spice. Place each patty on top of a slice of bread. Spread a quarter of the mayonnaise mixture on the remaining slices of bread and place on top of patties. 

Adapted from Café Manna3815 N. Brookfield Road, Brookfield, WI


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