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
Total Time: 25

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

  • Make Ahead Tip: Prepare through Step 1, tightly wrap in plastic and refrigerate for up to 1 day or freeze for up to 3 months. If frozen, let defrost in the refrigerator before cooking.
  • Tips: To toast nuts: Spread whole nuts on a baking sheet and bake at 350°F, stirring once, until fragrant, 7 to 9 minutes. Toast chopped, small or sliced nuts in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
  • To cook lentils: Place in a saucepan, cover with at least 1 inch of water, bring to a simmer and cook until just tender, 15 to 30 minutes, depending on the type of lentil. Drain and rinse with cold water. 1 cup dry lentils = about 2 1/2 cups cooked. Or use canned lentils: 15-ounce can = 1 1/2 cups. Rinse canned lentils before cooking with them to reduce the sodium by about 35%.
  • Note: Regular Worcestershire sauce contains anchovies and is not vegetarian. Look for vegetarian Worcestershire—flavored with molasses, soy sauce and vinegar—near other bottled sauces in natural foods stores or in the natural foods section of well-stocked supermarkets.

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