Thursday, October 27, 2011

lentil-walnut burgers

*relatively unnecessary disclaimer:
have i mentioned i struggle with being a people-pleaser? idolizing the approval of others is something i am constantly repenting of and walking securely in the light given to our family by Jesus without feeling the need for any blessing but His is the goal. sometimes i wonder if i should just ditch the whole "social media" thing because it seems so easy to offend people or to take general statements way to personally, but i don't want to throw out the baby with the bathwater either. there are lots of useful and edifying ways to use it and so i walk forward and post a recipe that has "burger" in the title, but has no beef!

i am not promoting any particular diet (other than balanced and healthy) and we love our meat-eating and non-meat-eating friends alike and we ourselves enjoy a good beef burger every now and then. however, once upon a time i did study nutrition, and one cannot deny the health benefits of delicious legumes like lentils and nuts like walnuts (hooray for omegas!). i always seem to be looking for ways to use leftover lentils, so this is perfect. other things make this recipe delicious...greek yogurt, coriander from world market (thanks bethany!), cilantro (thanks for spotting me tara!). if you like to bake bread, homemade buns make it even more yummy. this time i made oatmeal multigrain bread (maybe i'll post that recipe some other time), but there are so many options with breads and grains. and i should note that the first time we made this the kids were apprehensive, but the second time they loved it. make some oven roasted potatoes or sweet potatoes and the meal is complete. ok, the recipe:

Lentil-Walnut Burgers:
3/4 cup toasted walnuts, cooled
1/3 cup plain dried breadcrumbs
3 garlic cloves, coarsely chopped
2 teaspoons ground cumin
2 teaspoons ground coriander
1/4 to 1/2 teaspoon red-pepper flakes
Coarse salt and ground pepper
3/4 cup lentils, cooked, drained, and cooled
4 tablespoons olive oil
1 large egg

Yogurt-Cilantro Sauce:
3/4 cup plain low-fat yogurt
Coarse salt and ground pepper
2 tablespoons chopped fresh cilantro leaves
1 tablespoon fresh lemon juice

1. In a food processor, combine walnuts, breadcrumbs, garlic, cumin, coriander, pepper flakes, 1 1/2 teaspoons salt, and 1/4 teaspoon pepper; process until finely ground. Add lentils and 1 tablespoon oil; pulse until coarsely chopped (some lentils should remain whole).
2. In a large bowl, whisk egg. Add lentil mixture; mix well. Divide into 4 equal-size parts; roll into balls, and flatten with the palm of your hand into 3/4-inch-thick patties.
3. Heat remaining 3 tablespoons oil in a large nonstick skillet. Add burgers; cook over medium-low heat until crisp and browned, turning gently with a thin-edged spatula, 8 to 10 minutes per side. Transfer to a paper-towel-lined plate to drain.

Per serving (without sauce): 460 calories; 28.9 grams fat; 18.7 grams protein; 35 grams carbohydrates; 13.6 grams fiber

Yogurt Cilantro Sauce
1. In a small bowl, whisk together yogurt, cilantro, and lemon; season with salt and pepper

source: pbs everyday foods


Kevin and Tara said...

yum! will have to try this variation from the other's we've had so far - I love that it has the yogurt sauce too! Where did you get this recipe, if you don't mind me asking?

Kevin and Tara said...

also - here is a great recipe for "oven-fries" that are a winner in our home!

Ellen said...

it is from pbs everyday foods (linked at the bottom of the post). i think martha stewart has one too, but i haven't tried it. those fries look amazing and very similar to the ones we kind of improvise...we love to do sweet potatoes too with olive oil, brown sugar, cinnamon, and kosher salt. yum!