Ingredients

  • ½ cup brown lentils
  • ½ cup barley
  • ½ cup brown rice
  • 2 tablespoons olive oil
  • 1 ⅓ cups minced carrots
  • ¾ cup minced onion
  • ¾ cup minced celery
  • 2 tablespoons toasted or dry-roasted sunflower seeds
  • 1 teaspoon oregano
  • 1 ½ teaspoons salt
  • Freshly ground black pepper to taste
  • 1 teaspoon minced thyme
  • 1 tablespoon dried basil
  • 1 ½ teaspoons minced garlic
  • 2 large eggs
  • ½ cup flour
  • 2 tablespoons canola or vegetable oil
  • Nutritional Information
    • Nutritional analysis per serving (10 servings)

      208 calories; 7 grams fat; 1 gram saturated fat; 0 grams trans fat; 4 grams monounsaturated fat; 2 grams polyunsaturated fat; 28 grams carbohydrates; 4 grams dietary fiber; 1 gram sugars; 6 grams protein; 37 milligrams cholesterol; 383 milligrams sodium

    • Note: Nutrient information is not available for all ingredients. Amount is based on available data.

10 burgers

Preparation

  1. The day before serving, in a large (4- to 6-quart) saucepan over medium-low heat, bring 4 cups of water to a simmer. Add lentils. Cover, and simmer 15 minutes. Add barley. Cover, and simmer 15 minutes more. Add brown rice. Cover, and simmer 20 minutes, or until the water is absorbed and the rice is al dente. Do not let the pan burn dry. (If necessary, stir in a small amount of water.) Remove from heat, and set aside.
  2. In a medium saute pan over medium-low heat, combine the olive oil, carrots, onion and celery. Saute until the vegetables are tender, about 10 minutes. Add sunflower seeds, oregano, salt, pepper, thyme, basil and garlic. Saute a minute or two. Remove from heat.
  3. Combine grains and vegetables in a large covered container, and refrigerate overnight.
  4. On the day of serving, Add eggs and flour to the grain mixture. Mix well. With an ice cream scoop or by hand, form balls 3 1/2 to 4 inches in diameter. Flatten into disks about 3/4 inch thick.
  5. In a large saute pan or skillet over medium-high heat, warm the canola oil. Add the burgers, and cook until golden brown, 3 to 4 minutes a side. Serve immediately.

Dining and Cooking