High Flavor-Low Fat--Lentil Mushroom Burgers

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* Exported from MasterCook *

 

Lentil Mushroom Burgers

 

Recipe By :High-Flavor Low-Fat Vegetarian Cooking, Steven Raichlen

Serving Size : 8 Preparation Time :0:00

Categories : High-Flavor Low-Fat

 

Amount Measure Ingredient -- Preparation Method

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2/3 cup lentils -- picked through and rinsed

1 medium potato -- peeled & cut into 1/2 " dice

1 1/2 tablespoons olive oil -- (to 2 tbsp.)

1 small onion -- finely chopped

2 tablespoons finely chopped red bell pepper

2 carrots -- finely chopped (about 1/2 cup)

1 clove garlic -- minced

8 ounces fresh mushrooms -- thinly sliced (about 2 cups)

salt & freshly ground pepper to taste

1 egg white

3 tablespoons finely chopped fresh cilantro or dill

2 cups fresh bread crumbs -- (or as needed)

 

Cook the lentils in 5 cups of boiling water until tender, about 20 to 30

minutes. Add the potatoes the last 10 minutes and cook until soft. Drain the

lentils and potatoes in a colander and let cool.

 

Meanwhile, heat 1 tbsp olive oil in a nonstick frying pan. Add the onion, bell

pepper, carrots, and garlic, and cook over medium heat until soft, about 3

minutes. Stir in the mushrooms and cook until most of the mushroom liquid has

evaporated, about 5 minutes. Season the mixture with salt & pepper to taste.

 

Combine the lentils, potatoes, mushroom mixture, and egg white in a food

processor and coarsely puree. Grind in the cilantro and enough bread crumbs to

obtain a very stiff paste. Correct the seasoning, adding salt & pepper to

taste. Wet your hands and form the mixture into 8 3-inch patties. Place the

patties on a lightly oiled plate and chill for at least 2 hours.

 

Heat 1 1/2 teaspoons of oil in a large nonstick frying pan. Cook the burgers

over medium heat until crusty and golden brown, 3 to 5 minutes per side. Work

in 2 batches if necessary to avoid crowding the pan. Add oil as necessary. To

reduce the fat further, you could broil the burgers. (Brush with a little oil

before broiling.)

 

Serve the burgers as is or on rolls with sliced tomatoes & lettuce.

 

 

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Per serving: 144 Calories (kcal); 3g Total Fat; (20% calories from fat); 7g

Protein; 22g Carbohydrate; trace Cholesterol; 79mg Sodium

Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0

Other Carbohydrates

 

 

Nutr. Assoc. : 0 0 0 0 4695 0 0 0 0 0 383 0