Use brown- or the greenish-colored lentils here, not red or yellow.

Serves 4


  • 2 cups cooked lentils
  • 2 Tbsp. ketchup
  • 1 Tbsp. prepared yellow mustard
  • 1 Tbsp. low-sodium soy sauce
  • 1 Tbsp. chili powder
  • 2 tsp. lemon or lime (juice)
  • 1 1/2 tsp. ground cumin
  • 1/2 tsp. paprika
  • 1/4 tsp. garlic powder (granulated)
  • 1/4 tsp. onion powder (granulated)
  • 1/4 tsp. dried oregano or marjoram
  • 1/8 tsp. cayenne pepper (optional)
  • Nondairy milk (optional)
  • Salsa (optional)


Pulse warm lentils in a food processor or blender until chopped up or pureed (your choice). Transfer to a mixing bowl and stir in remaining ingredients. Taste, adding salt or pepper as desired, plus a splash of nondairy milk or a touch of salsa if the mixture looks dry.

Per serving:
Calories: 137
Fat: 1.1 g
Protein: 9.9 g
Carbs: 23.9 g
Fiber: 9 g

From Happy Herbivore Abroad (BenBella Books) by Lindsay S. Nixon.

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