Quinoa Lentil Burgers

PreconceptionAmerican/Plant-BasedEasyServes 230 min

Pan-seared patties made from lentils and quinoa served over a bed of spinach.

This plant-powered lunch offers a steady baseline of nutrients to support both partners as they prepare to conceive. The lentils and quinoa provide whole-food protein and iron, which help build a strong pre-pregnancy foundation for her. The rich spinach base delivers folate and antioxidants, crucial for protecting healthy egg quality and supporting robust sperm formation for him.

View Nutrition Facts

One serving≈590 kcal · 26 g protein

Calories590 kcal

Protein26 g

Carbs78 g · 5.6g sugar

Fat21 g · 2.4g sat

Fiber21 g

Sodium1,460 mg

Folate462 mcg DFE

Iron8.8 mg

Calcium175 mg

Choline168 mg

Iodine80 mcg

Vitamin D21 IU

Vitamin B120.2 mcg

DHA + EPA9 mg

Zinc4.1 mg

from its ingredients

Ingredients

½ cup quinoa, rinsed
½ cup brown lentils, rinsed
2 ½ cups vegetable broth
½ yellow onion, finely diced
2 cloves garlic, minced
1 tsp cumin
½ tsp smoked paprika
1 egg, beaten
¼ cup breadcrumbs
2 tbsp cooking oil
4 cups spinach, roughly chopped
½ lemon, juiced
½ tsp salt
¼ tsp black pepper

Method

1In a medium pot, bring the vegetable broth to a boil. Add the rinsed quinoa and brown lentils. Reduce heat, cover, and simmer for about 20-25 minutes until tender and the liquid is absorbed.
2While the grains cook, heat 1 tbsp cooking oil in a skillet over medium heat. Sauté the diced onion and minced garlic until softened (about 4 minutes). Stir in the cumin and smoked paprika, cooking for 1 more minute. Remove from heat.
3Transfer the cooked quinoa and lentils to a large bowl. Roughly mash them with a fork or potato masher. Let cool slightly.
4Stir the sautéed onion mixture, beaten egg, breadcrumbs, salt, and pepper into the quinoa and lentils until well combined. Form the mixture into 4 patties.
5Wipe out the skillet and heat the remaining 1 tbsp cooking oil over medium heat. Pan-sear the patties for 3-4 minutes per side, until golden brown and firm.
6Toss the chopped spinach with lemon juice and a pinch of salt. Serve the patties warm over the bed of spinach.

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