Summer is the perfect time to get outside and enjoy a delicious barbequed meal with family and friends. Instead of the ‘ole cheeseburger standby, try taking a meatless spin on the BBQ by grilling up these kebabs. Made with lentils, they are a great vegetarian source of protein, iron, and fibre, and the combination of yams and lentils boosts the vitamin C content, and will help your body absorb iron.
The following recipe can be made into kebabs or burgers; they’re a tasty treat that will make you feel great about what’s cookin’ on your grill!
- 2 tbsp. olive oil
- 1 cup red onion, finely chopped
- 2 cloves garlic, minced
- 1 cup green lentils
- 750 ml water
- ½ cup whole grain bread crumbs
- ½ cup oats
- 3 tbsp. chia seeds
- 1 cup grated yam
- In a deep pan, sauté onion and garlic in oil on medium heat until lightly brown.
- Add lentils and water, then stir, cover, and allow to simmer on medium/low heat until all water is absorbed (about 30 minutes).
- Remove from heat and mash with a potato masher. Mix in remaining ingredients and allow to sit for 10 minutes to thicken.
- To make kebabs, use your hands to form the mixture into even balls and pierce them onto skewers.
- Using a grilling mat, BBQ on medium high until core is hot (about 20 minutes).
- To make burgers, use your hands to form the mixture into disk shaped patties. BBQ on medium high until core is hot (about 20 minutes).
What’s your go-to healthy barbecue ingredient? Share your recipes with us in the comments section below.