Lentil, Mushroom and Bulgur Burgers
By Joe
Source: America's Test Kitchen.
These robust patties draw on the earthy flavour of lentils, the meaty texture of mushrooms and the subtle nuttiness of bulgur.
Always check the labels of the products you use.
Method
- 1
Boil. Bring 75 g brown lentils with 700 ml water and ½ tsp salt to the boil, then simmer for about 25 min until just starting to break up; drain and spread on a lined tray to cool and dry.
- 2
Sauté. Heat 1 tbsp vegetable oil in a large frying pan over medium and cook 225 g sliced chestnut mushrooms for about 12 min until golden, then add 1 medium finely chopped onion, 1 small finely chopped celery stick, ½ small finely chopped leek and 1 finely chopped garlic clove, cooking for 10-15 min until browned; spread on the tray with the lentils and leave to cool completely, about 30 min.
- 3
Prepare. Cover 65 g medium-grind bulgur wheat with 480 ml water and ¼ tsp salt in a microwave-safe bowl, cover and microwave for about 5 min until soft, then drain through a fine sieve and press out the excess water.
- 4
Pulse. Grind 70 g raw unsalted cashews in a food processor until finely ground.
- 5
Blend. Mix the cooled lentils and mushroom mixture, bulgur, cashews and 40 ml aquafaba together, then pulse in 2 batches until coarse but holding together; stir in 55 g panko breadcrumbs and ½ tsp salt.
- 6
Form. Shape the mixture into 6 patties each about 10 cm wide.
- 7
Fry. Cook the patties in 2 batches with 1 tbsp oil each over medium for about 4 min per side until crisp and well browned, keeping them warm on a wire rack in a low oven.
- 8
Serve. Place each patty into a burger bun.
Storage
The patties keep chilled for 2 days. Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
EU nutrition claims
- Source of protein: 3.3 g protein per 100 kcal, about 13% of energy (needs ≥ 12%)
Per serving, from the nutrition table. Condition from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
4.9 g per serving
9.8 % of the 50 g daily maximum · 19.6 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- medium saucepan
- rimmed baking tray lined with kitchen paper
- large non-stick frying pan
- microwave-safe bowl with a cover
- fine sieve
- food processor
- 2 large bowls
- wire rack set in a baking tray
- fish slice
Nutrition per serving Calculated from USDA FoodData Central
| Per serving | Amount |
|---|---|
| Energy | 454 kcal |
| Protein | 15.2 g |
| Carbohydrate | 61.2 g |
| of which sugars | 8.1 g |
| of which free sugars | 4.9 g |
| Fat | 17.6 g |
| of which saturates | 2.3 g |
| Fibre | 5.6 g |
| Salt | 2.15 g |
Protein per 100 kcal
3.3 g High protein needs ≥ 5 g per 100 kcal (20% of energy) and ≥ 10 g per serving
Calculated from USDA FoodData Central ingredient values
