Lentil kale burger
- 1h
- 4
- 388 kcal
- Intermediate
- Vegan
- Nuts , Gluten
Per 267 g contains
of an adult's recommended intake.
Typical energy values per 100g: 611kj/145kcal
High in healthy protein and energy, a great go-to burger mix for those who are on the go.
My lentil kale burger is great for those with gout, as lentils are low in purine, with the fresh parsley adding a delicious summery flavour.
This is a great, original vegan burger option; don't feel like you have to be left out!
Ingredients
- Smoked paprika4g 0.15oz
- Brown lentils, dried150g 5.2oz
- Ground linseed20g 0.7oz
- Nutritional yeast15g 0.52oz
- Walnuts, finely chopped30g 1.05ozNuts
- Dijon mustard4g 0.15oz
- Fresh kale100g 3.5oz
- Fresh parsley50g 1.7oz
- Fresh minced garlic5g 0.17oz
- White onion55g 2oz
- Water500ml 18fl oz
- Black pepper1.4g 0.05oz
- Salt2.5g 0.07oz
- Soft brown rolls, 456g 2ozGluten
- Beef tomato, 1 slice20g 0.7oz
- Romaine lettuce, 1 leaf5g 0.17oz
Cooking Method
- Start by mincing the garlic and dicing half an onion.
- Add the lentils, water, garlic and onion to a pot and simmer for 45 minutes, or until the lentils are soft.
- Use a grinder/mortar and pestle to grind the linseeds and set aside.
- Wash and de-stem the kale. Then finely chop in a food processor. Add the parsley bunch and pulse until the greens are finely chopped.
- Strain the lentils once they are done.
- Place the lentils back into the pot and add in the ground linseed, kale, paprika, walnuts, salt, pepper, mustard and parsley. Mix thoroughly.
- Mash all the ingredients together with a potato masher.
- Squeeze any excess water out with your hands. Then shape patties about 10 cm diameter and 1.5 cm thick. (The thicker the burger, the better it stays in shape.)
- Grill or fry the burgers for a few minutes on each side until cooked. Serve with salad or on a wholegrain burger bun.
Nutritional Information
| Typical Values | per 100g | per 267g serving |
|---|---|---|
| Energy | 145 kcal 611 kj | 388 kcal 1631 kj |
| Fat of which saturates | 3.9 g 0.5 g | 10.4 g 1.4 g |
| Carbohydrate of which sugars | 18 g 1.9 g | 48 g 5.1 g |
| Fibre | 3.7 g | 9.8 g |
| Protein | 8.1 g | 21.5 g |
| Salt | 0.5 g | 1.4 g |
Lentils
Lentils are a source of protein and low in fat. They are also low in purines (uric acid) which is really useful for those with gout.
Linseed
Linseed is high in omega-3 fatty acids, which have been shown to have heart-healthy effects.
Parsley
Parsley is great for preventing bad breath, boosting your immune system and stimulating digestion. A real herby powerhouse!
Hi All, Hoping for a little input with this, for the record I'm a reasonably fit male, late 40s, and not overweight with a healthy BMI, etc. I first had what was considered to be a gout attack some 7-...
sam66663
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