I have a few homemade veggie burger receipes that I want try. These sound good, BUT are Lentils safe?
INGREDIENTS 6 cups water 1 cup brown lentils or green French lentils (see 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 (or flaxseed substitute) 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.
3. Transfer to a large bowl; stir in the remaining lentils. Let cool for 10 minutes. Mix in egg yolk (or flaxseed) and lemon juice. Cover and refrigerate for 1 hour.
4. Form the lentil mixture into 5 patties. Heat the remaining 1 tablespoon oil in a large non-stick 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, or allow to cool then freeze.
Note: French green lentils are smaller and firmer than brown lentils. They cook more quickly, too, in about 20 minutes. They can be found in natural-foods stores and some larger supermarkets.
Nutrition per serving: 228 calories; 9 g fat (1 g saturated fat, 6g mono unsaturated fat); 41 mg cholesterol; 27 g carbohydrates; 11 g protein; 7 g fiber; 276 mg sodium; 467 mg potassium.
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