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.
Yield: 4 servings
Active Time: 25 minutes
Total Time: 25 minutes
1 1/2 cups cooked or canned (rinsed) lentils (see Tips)
1/2 cup walnuts, toasted (see Tips)
1 large clove garlic, peeled
1 tablespoon chopped fresh marjoram or 1 teaspoon dried
2 slices whole-wheat sandwich bread, crusts removed, torn into pieces
3 teaspoons canola oil, divided
2 teaspoons Worcestershire sauce, vegetarian (see Note) or regular
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
4 whole-wheat hamburger buns, toasted
4 pieces leaf lettuce
4 slices tomato or jarred roasted red pepper
4 thin slices red onion
To Make Ahead: Prepare through step 1, tightly wrap in plastic, and refrigerate for up to one day or freeze for up to three months. If frozen, let defrost in the refrigerator before cooking.
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.
Recipe Tips & Note
- 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 percent.
- 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.
Fat: 15 g (2 g sat, 4 g mono)
Cholesterol: 0 mg
Carbohydrate: 49 g
Added sugars: 4 g
Protein: 15 g
Fiber: 12 g
Sodium: 368 mg
Potassium: 615 mg
Folate: 47% daily value (DV)
Iron: 28% DV
Magnesium: 27% DV
Zinc: 18% DV
3 carbohydrate servings
Exchanges: 3 1/2 starch, 2 lean meat, 2 1/2 fat
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