Saturday, 23 July 2011

Recipe/Ricetta - Walnut and Lentil Burgers

In response to a request by my friend, Sandyfeet10, on MFP, here is the recipe - adapted from one I found online - for my delicious lentil burgers.

They really are incredibly simple to make, and open to all kinds of adaptations to suit you. Why not substitute other nuts, or leave them out altogether? Instead of lentils, you could use beans. Add some Parmigiano for an extra zing! Whatever you decide, don't forget to adjust the calorie and nutritional amounts.

And don't forget to get your galley-slaves children involved too - they will love mixing this big, gooey mess!

Approximate nutritional values per burger:
Calories 192
Carbs 11g
Fat 10g
Sodium 133mg
Sugar 2g
Protein 4g
(Please note that these are based on the ingredients I use - your own may be slightly different)

For 12 burgers:
    2 x 410g cans lentils - drained and puréed
    177g walnuts - chopped and toasted 
    2 beaten eggs
    1 tsp oregano
    2 tsp cumin
    5-12 cloves minced garlic
    240g diced onion
    45g-70g fresh breadcrumbs
   175ml (approx) semi-skimmed milk
    2 tbsp good olive oil
1 tbsp. Worcestershire sauce
    Salt and pepper to taste

1. In a large bowl, mix together the lentils and toasted walnuts (gently dry-fry in a skillet over a medium heat for around 10 minutes).
2.  Add the eggs, herbs, mustard, garlic, onion and breadcrumbs. Mix well.
3. Mix in the milk, a little at a time to prevent the mixture getting too wet and losing cohesion.
4.  Mix in the oil. Don't even think of not adding the oil in order to save calories - you'll end up with something  pretty unpleasant! In addition, the olive oil will add flavour, plus it helps to keep you feeling fuller for longer.
5. Add the seasonings and mix in. 
6. Make tennis ball-sized balls, then flatten to make burgers.
7. Fry gently for 3-4 minutes each side in a non-stick pan, or one which has been lined with a silicone sheet, or bake in the oven for around 10-15 mins at around 180°C (if you use silicone parchment to line your baking tray, you won't need to oil it first).
8. Serve in buns with salad, tomatoes etc. or just with a large, green salad. Don't forget to add the nutritional values for these though!

Buon appetito! 

In my opinion, these actually taste better the day after cooking
They can be frozen for up to three months

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