Vegan 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.
Vegan Lentil Burgers Recipe
Makes 4 servings.
Active Time: 25 minutes
Total Time: 25 minutes
Vegan Lentil Burgers Recipe - Ingredients
1 large clove garlic, peeled
1/4 teaspoon kosher salt
1/2 cup walnuts, toasted (see tips)
2 slices whole-wheat sandwich bread, crusts removed, torn into pieces
1 tablespoon chopped fresh marjoram or 1 teaspoon dried
1/4 teaspoon freshly ground pepper
1 1/2 cups cooked or canned (rinsed) lentils (see tips)
2 teaspoons Worcestershire sauce, vegetarian (see note) or regular
3 teaspoons canola oil, divided
4 whole-wheat hamburger buns, toasted
4 pieces leaf lettuce
4 slices tomato or jarred roasted red pepper
4 thin slices red onion
Vegan Lentil Burgers Recipe - Preparation
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).
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.
To Make Ahead: 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.
Recipe Tips and Notes:
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 equals about 2 1/2 cups cooked. Or use canned lentils: 15-ounce can equals 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.
Per serving: 374 calories; 15 g fat (2 g sat, 4 g mono); 0 mg cholesterol; 49 g carbohydrate; 4 g added sugars; 15 g protein; 12 g fiber; 368 mg sodium; 615 mg potassium
Nutrition Bonus: Folate (47 percent daily value), Iron (28 percent dv), Magnesium (27 percent dv), Potassium (18 percent dv), Zinc (18 percent dv)
3 Carbohydrate Servings
Exchanges: 3 1/2 starch, 2 lean meat, 2 1/2 fat
Vegan Lentil Burgers Recipe, Vegan Recipes