Lentil Almond Burgers - 27 g carbohydrate; 7 g fiber

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Lentil Almond Burgers - 27 g carbohydrate; 7 g fiber

 

6 cups water

1 cup brown lentils, or green French lentils (see Ingredient note)

2 tablespoons extra-virgin olive oil, divided

3/4 cup finely chopped carrot

1/3 cup finely chopped shallots, (about 2 medium)

1/3 cup finely chopped celery, (about 1 stalk)

1/4 cup sliced almonds

1 teaspoon chopped fresh thyme

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

1 large egg yolk, lightly beaten

1 tablespoon lemon juice

 

 

 

 

 

1. Bring water to a boil in a large saucepan. Stir in lentils, reduce heat to

medium-low and simmer until very tender and beginning to break down, about 25

minutes for brown lentils or 30 minutes for green lentils. Drain in a fine-mesh

sieve.

2. Meanwhile, heat 1 tablespoon oil in a large skillet over medium heat. Add

carrot, shallots and celery and cook, stirring, until softened, about 3 minutes.

Add almonds, thyme, salt and pepper; continue cooking until the almonds are

lightly browned, about 2 minutes. Transfer the mixture to a food processor; add

1 cup of the cooked lentils. Pulse several times, scraping down the sides once

or twice, until the mixture is coarsely ground. Transfer to a large bowl; stir

in the remaining lentils. Let cool for 10 minutes. Mix in egg yolk and lemon

juice. Cover and refrigerate for 1 hour.

3. Form the lentil mixture into 5 patties. Heat the remaining 1 tablespoon oil

in a large nonstick skillet, preferably cast-iron, over medium-high heat. Add

the patties and cook for 3 to 4 minutes. Turn gently and continue to cook until

lightly browned and heated through, 3 to 4 minutes more. Serve immediately.

 

Makes 5 servings

ACTIVE TIME: 40 minutes

TOTAL TIME: 2 hours (including 1 hour chilling time)

EASE OF PREPARATION: Moderate

 

Source: EatingWell Magazine June/July 2005

Formatted by Chupa Babi: 04.17.08

 

NUTRITION INFORMATION: Per serving: 228 calories; 9 g fat (1 g sat, 6 g mono);

41 mg cholesterol; 27 g carbohydrate; 11 g protein; 7 g fiber; 276 mg sodium;

473 mg potassium.

Nutrition bonus: Folate (53% daily value), Vitamin A (50% dv), Fiber (40% dv),

Iron (20% dv), Potassium (16% dv).

 

TIP: Ingredient Note: French green lentils are smaller and firmer than brown

lentils. They cook more quickly, too, about 20 minutes. They can be found in

natural-foods stores and some larger supermarkets.

 

MAKE AHEAD TIP: Prepare through Step 2 up to 6 hours in advance.

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