Lentil Burgers

Lentil Burgers

Walnuts and fresh marjoram accent these vegan lentil burgers. Substitute oregano for marjoram if you like. Serve with a smear of whole-grain mustard and roasted sweet potato wedges.

From EatingWell: September/October 2011
Yield: 4 servings
Active Time: 25 minutes
Total Time: 25 minutes

Ingredients

  1. 1 large clove garlic, peeled
  2. 1/4 teaspoon kosher salt
  3. 1/2 cup walnuts, toasted (see Tips)
  4. 2 slices whole-wheat sandwich bread, crusts removed, torn into pieces
  5. 1 tablespoon chopped fresh marjoram or 1 teaspoon dried
  6. 1/4 teaspoon freshly ground pepper
  7. 1 1/2 cups cooked or canned (rinsed) lentils (see Tips)
  8. 2 teaspoons Worcestershire sauce, vegetarian (see Note) or regular
  9. 3 teaspoons canola oil, divided
  10. 4 whole-wheat hamburger buns, toasted
  11. 4 pieces leaf lettuce
  12. 4 slices tomato or jarred roasted red pepper
  13. 4 thin slices red onion

Preparation

  1. Coarsely chop garlic; sprinkle with salt and mash to a paste with the side of the knife. Coarsely chop walnuts in a food processor. Add bread, marjoram, pepper and the garlic paste; process until coarse crumbs form. Add lentils and Worcestershire; process until the mixture just comes together in a mass. Form into four 3-inch patties (about 1/3 cup each).
  2. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Cook the patties until browned on the bottom, 2 to 4 minutes. Carefully turn over; reduce heat to medium-low. Drizzle the remaining 1 teaspoon oil around the burgers and cook until browned on the other side and heated through, 4 to 6 minutes more. Serve on buns with lettuce, tomato (or red pepper) and onion.

Tips & Notes

Nutrition

Nutrition Per Serving: 374 calories; 15 g fat (2 g sat, 4 g mono); 0 mg cholesterol; 49 g carbohydrates; 15 g protein; 12 g fiber; 368 mg sodium; 615 mg potassium.

Nutrition Bonus: Folate (46% daily value), Iron (27% dv), Magnesium (26% dv), Potassium & Zinc (18% dv)

2 1/2 Carbohydrate Serving

Exchanges: 3 1/2 starch, 2 lean meat, 2 1/2 fat