Ingredients
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1 large clove garlic, peeled
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1/4 teaspoon kosher salt
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½ cup walnuts, toasted (see Tips)
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2 slices whole-wheat sandwich bread, crusts removed, torn into pieces
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1 tablespoon chopped fresh marjoram or 1 teaspoon dried
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¼ teaspoon freshly ground pepper
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1 1/2 cups cooked or canned (rinsed) lentils (see Tips)
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2 teaspoons Worcestershire sauce, vegetarian (see Note) or regular
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3 teaspoons canola oil, divided
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4 whole-wheat hamburger buns, toasted
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4 pieces leaf lettuce
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4 slices tomato or jarred roasted red pepper
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4 thin slices red onion
Directions
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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).
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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.
Tips
Make Ahead Tip: 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.
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 = about 2 1/2 cups cooked. Or use canned lentils: 15-ounce can = 1 1/2 cups. Rinse canned lentils before cooking with them to reduce the sodium by about 35%.
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.
Storage smarts: For long-term freezer storage, wrap your food in a layer of plastic wrap followed by a layer of foil. The plastic will help prevent freezer burn while the foil will help keep off-odors from seeping into the food.
Nutrition Facts (per serving)
375 | Calories |
15g | Fat |
50g | Carbs |
15g | Protein |
Nutrition Facts | |
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Servings Per Recipe 4 | |
Calories 375 | |
% Daily Value * | |
Total Carbohydrate 50g | 18% |
Dietary Fiber 12g | 42% |
Total Sugars 7g | |
Added Sugars 4g | 8% |
Protein 15g | 31% |
Total Fat 15g | 19% |
Saturated Fat 2g | 8% |
Vitamin A 688IU | 14% |
Vitamin C 6mg | 6% |
Folate 183mcg | 46% |
Sodium 416mg | 18% |
Calcium 120mg | 9% |
Iron 5mg | 27% |
Magnesium 104mg | 25% |
Potassium 616mg | 13% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.