Smoked Cheddar and Lentil Burgers

Yield: 8 servings

Ingredients

• 2 1/2  cups  water
• 1  cup  dried lentils
• 2  bay leaves
• 1  teaspoon  olive oil
• 1  cup  finely chopped onion
• 1/2  cup  finely chopped carrot
• 1  cup  (4 ounces) shredded smoked cheddar cheese
• 1/2  cup  dry breadcrumbs
• 2  teaspoons  chopped fresh thyme
• 1 1/4  teaspoons  salt
• 3/4  teaspoon  garlic powder
• 3/4  teaspoon  paprika
• 1/2  teaspoon  freshly ground black pepper
• 1/4  teaspoon  ground red pepper
• 3  large egg whites, lightly beaten
• Cooking spray
• 8  teaspoons  stone-ground mustard
• 8  (2-ounce) whole wheat sandwich buns, toasted
• 8  (1/4-inch-thick) slices tomato
• 2  cups  trimmed arugula

Preparation

Place first 3 ingredients in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 30 minutes or until tender; drain. Discard bay leaves. Place lentils in a large bowl; partially mash with a potato masher. Cool slightly.

Heat oil in a medium nonstick skillet over medium-high heat. Add onion and carrot; sauté 5 minutes or until tender. Cool slightly.

Add onion mixture, cheese, and next 8 ingredients (cheese through egg whites) to lentils; stir well to combine. Cover and chill 45 minutes. Divide mixture into 8 equal portions, shaping each into a 1/2-inch-thick patty.

Heat a grill pan coated with cooking spray over medium-high heat. Add half of patties, and cook 5 minutes on each side or until done. Repeat procedure with remaining patties. Spread 1 teaspoon mustard on top half of each bun. Place 1 patty on bottom half of each bun, and top each serving with 1 tomato slice, 1/4 cup arugula, and top half of bun.

Nutritional Information

Calories:

354 (22% from fat)

Fat:

8.8g (sat 3.5g,mono 2.4g,poly 2g)

Protein:

19.3g

Carbohydrate:

50.7g

Fiber:

9.8g

Cholesterol:

15mg

Iron:

5mg

Sodium:

893mg

Calcium:

226mg