- 1–2 tbsp extra virgin olive oil
- 1/8 tsp cayenne powder (optional)
- 2 cloves of garlic, chopped
- 1/4 onion, chopped
- 1/2 red bell pepper, chopped
- 1/2 green bell pepper, chopped
- 15 oz canned or cooked lentils (400 g)
- 1 1/2 cup tomato sauce (250 g)
- 2 tbsp soy sauce or tamari
- 2 tbsp tomato paste
- 1 tbsp brown sugar
- 2 tsp garlic powder
- 2 tsp onion powder
- 1 tsp sweet paprika
- 1/8 tsp ground black pepper
- 6 whole wheat hamburger buns (optional), use gluten-free if needed
- Heat the oil in a frying pan and add the veggies and the cayenne powder. Cook over medium-high heat until golden brown, stirring occasionally. Add more oil or a little bit of water if needed.
- Add all the remaining ingredients, stir and cook for about 10 minutes or until the sauce thickens.
- I usually heat the buns in the oven, a frying pan, or a toasted, but it’s up to you.
- Serve the filling over the buns, add your favorite toppings, and enjoy.
- Feel free to use any veggies you have on hand.
- You could also make this recipe using other legumes or even textured vegetable protein instead of the lentils.
- Add any spices or herbs you like.
- The buns are optional, but they’re amazing with the filling, so I think it’s totally worth it.
- If you don’t eat soy, use some salt to taste instead of the soy sauce or tamari. You could also use coconut aminos.
- Tomato sauce can be replaced by tomato puree or even ketchup, but I think tomato sauce (store-bought or homemade) is the best choice.
- Recipe adapted from Laura in the Kitchen.
- Serving Size: 1/6 of recipe without a bun
- Calories: 140
- Sugar: 7.5 g
- Sodium: 822 mg
- Fat: 2.9 g
- Saturated Fat: 0.4 g
- Carbohydrates: 22.7 g
- Fiber: 7.2 g
- Protein: 8.3 g