Friday, July 18, 2008
Healthy Dinner: Lentil Walnut Burgers
These were surprisingly very good. I was amazed at how much they looked like hamburgers! The recipe comes from Martha Stewart Everyday Food.
3/4 cup lentils, picked over and rinsed
3/4 cup walnuts
1/3 cup dried breadcrumbs
3 cloves garlic- chopped
2 tsp cumin
2 tsp coriander
1/4 to 1/2 tsp red pepper flakes
course salt and fresh ground pepper
4 T olive oil
1 large egg
Yogurt-cilantro sauce for serving
3/4 cup plain low-fat yogurt
2 Tablespoons chopped fresh cilantro leaves
1 Tablespoon fresh lemon juice
Course salt and fresh ground pepper
Preheat oven to 350 degrees. Place the lentils in a small saucepan, and cover with water by 1 inch. Bring to a boil; reduce to a simmer. Cover, and cook until the lentils are tender but still holding their shape. 15 to 20 minutes. Drain well and cool.
Spread the walnuts on a baking sheet and toast in the oven until fragrant and darkened, about 10 minutes. Let cool.
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.