Cumin-Spiced Red Lentil Burgers - PCOS-Friendly Recipe
This Cumin-Spiced Red Lentil Burgers is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 1 1/2 cups red lentils (see Note)
- 1/4 cup plus 2 tablespoons extra-virgin olive oil
- 1 small onion, finely chopped
- 3 medium carrots, finely chopped
- 3 garlic cloves, minced
- 1 1/2 teaspoons ground cumin
- 1/4 teaspoon cayenne pepper
- 3/4 cup plain, dry bread crumbs
- 1/4 cup coarsely chopped parsley leaves
- 2 large eggs, lightly beaten
- 1 tablespoon kosher salt
- 1/2 teaspoon freshly ground pepper
- 1 cup plain low-fat yogurt
- 1 teaspoon fresh lemon juice
Instructions
- In a large saucepan, cover the lentils with cold water by 2 inches and bring to a boil over high heat. Reduce the heat to moderate and simmer the lentils until they are very tender, about 10 minutes. Drain the lentils well.
- Preheat the broiler. In a medium skillet, heat 2 tablespoons of the olive oil. Add the onion and cook over moderately high heat, stirring frequently, until golden, about 6 minutes. Add the carrots and two-thirds of the garlic and cook until the carrots begin to soften, about 4 minutes. Stir in the cumin and cayenne and remove from the heat. Mix in the lentils, bread crumbs, 3 tablespoons of the parsley, the eggs, salt and pepper. Form the mixture into sixteen 1/4-cup burgers.
- Line a baking sheet with foil. Brush the foil and both sides of the burgers with the remaining 1/4 cup of olive oil. Broil until golden, about 3 minutes per side.
- Meanwhile, in a small bowl, mix the yogurt with the lemon juice and the remaining garlic and 1 tablespoon of parsley. Serve the burgers hot, with the yogurt sauce on the side.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon.
Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.
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Frequently Asked Questions
Yes, this Cumin-Spiced Red Lentil Burgers recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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