Picture a perfect plate of plant-powered protein, beautifully bound together in a magnificent meal that’s both delightful to eat and good for your heart. That’s the succulent sensation you’ll experience when you take your first bite of our Lentil and Walnut Burgers, a recipe that’s not just a treat for vegetarians but a delight for anyone invested in healthier eating.
Ingredients List
Here’s what you’ll need to collect from the store to showcase these fantastic flavors at home:
- 1 cup raw walnuts
- 2 cups cooked brown lentils
- 1 large onion, finely chopped
- 2 cloves of garlic, minced
- 1 large carrot, finely grated
- 1 bell pepper, finely chopped
- Spices: 1 teaspoon ground cumin, 1/2 teaspoon ground coriander, 1/2 teaspoon smoked paprika
- 1 tablespoon tomato paste
- 1/2 cup of whole wheat breadcrumbs
- 1/4 cup chopped fresh parsley
- Sea Salt and black pepper to taste
- Olive oil for sautéing
Instructions
Prepare yourself for an easy cooking journey to a heart-healthy heaven:
- Start by preheating your oven to 375°F (190°C) and lining a baking sheet with parchment paper.
- Crush the walnuts in a food processor until they have a fine, breadcrumb-like texture.
- In a large skillet, heat up a drizzle of olive oil. Add onion, garlic, and spices, and sauté until the onions are translucent.
- Next, add your lentils, carrot, bell pepper, tomato paste, and ground walnuts to the skillet. Sauté until everything is well mixed.
- Transfer the mixture back to the food processor. Add breadcrumbs, parsley, salt, and pepper. Process until you have a consistent, slightly sticky and malleable paste.
- Form the mixture into patties and space them evenly on your prepared baking sheet.
- Bake the patties for 20-25 minutes, flipping them halfway through until they have a lovely golden-brown hue on both sides.
Cooking Time & Servings
This recipe yields 6-8 delectable Lentil and Walnut Burgers with an estimated cooking and preparation time of about 45 minutes. Short on time? Save leftovers for later—they’re a tasty addition to salads and wraps!
Nutritional Information
Lentil and Walnut Burgers make up an impressive list of powerful ingredients known for their heart-healthy advantages. The magic behind these burgers lies in the combination of fiber from lentils, omega-3 fatty acids from walnuts, and CoQ10 from the olive oil—a noteworthy nutrient that helps maintain a healthy heart.
- Calories: 280
- Protein: 12g
- Carbohydrates: 28g
- Fat: 14g
- CoQ10: 5mg
Tips and Tricks
To tailor your burgers exactly to your preference, you can substitute parsley with cilantro for a more intense flavor. A tablespoon of chia seeds can also add an omega-3 boost. For those allergic to walnuts, sunflower seeds are a fantastic alternative.
To wrap it up, the flavors of this dish bring you mouth-watering satisfaction while nourishing your heart at the same time.
Don’t wait another minute! Warm up the oven, put on your favorite apron, and indulge in a cooking adventure that’s good for your body and soul. We’d love to hear how your Lentil and Walnut Burgers turned out. Comment below or share your delicious creations with us on social media using #HeartHealthyBites.
Frequently Asked Questions
Can I make these burgers gluten-free?
Absolutely! Replace whole wheat breadcrumbs with a gluten-free version to make this dish suitable for a gluten-free diet.
Can I freeze these burgers?
Yes. These burgers freeze well. Store them in an airtight container and they’ll stay fresh for up to 3 months.
What can I serve with these burgers?
The beauty of these healthy burgers is they’re versatile. They pair well with vegetable sides, fresh salads, sweet potato fries, or even just a dollop of your favorite sauce.
I do not have a food processor, can I blend the mixture instead?
Sure, a blender can serve as a good substitute. Blend your mixture in small batches to ensure an even consistency.
Can I substitute lentils for another legume?
Yes, black beans or chickpeas would be a great substitute. Keep in mind, however, that this might slightly alter the burgers’ taste and texture.
