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Ингредиенты
- 1 cup dried green lentils
- 1 teaspoon dried parsley
- 1 garlic clove, minced
- 1/4 cup chopped onions
- 3/4 cup chopped walnuts
- 2 cups panko bread crumbs
- 1/2 cup ground flax seed
- 1 cup chopped onion
- 2 garlic cloves, minced
- 3 cups mushrooms, chopped
- 1 1/2 cup kale, chopped
- 2 tablespoons dijon mustard
- 3 tablespoons balsamic vinegar
Инструкции
- In a medium-size pot, bring 2 1/4 cups of water to a boil, then add 1 cup dried green lentils, 1 teaspoon dried parsley, 1 minced garlic clove, and 1/4 câup chopped onions. Simmer for 35 to 40 minutes.
- Combine 3/4 cup chopped walnuts, 2 cups bread crumbs, and 1/2 cup ground flaxseeds in a small bowl and set aside.
- In a separate pan greased with olive oil, sauté 1 cup chopped onion, 2 minced garlic cloves, 3 cups finely chopped mushrooms, and 1 1/2 cups finely chopped kale or other winter greens for 8 to 10 minutes. Set aside to cool slightly.
- Remove lentils from heat, add 2 tablespoons Dijon mustard and 3 tablespoons balsamic vinegar, and mash ingredients together.
- In a large bowl, combine lentils, sautéed vegetables, and bread-crumb mixture. Cool in a refrigerator.
- Using your hands, form patties and fry or grill until lightly browned and crispy on both sides, about 3 to 5 minutes each side. Serve on a toasted bun or on their own.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 83g | |
| Recipe makes 12 servings | |
| Calories 176 | |
| Calories from Fat 31 | 18% |
| Total Fat 3.67g | 5% |
| Saturated Fat 0.48g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 172mg | 7% |
| Potassium 324mg | 9% |
| Total Carbs 28.02g | 7% |
| Dietary Fiber 6.9g | 23% |
| Sugars 3.58g | 2% |
| Protein 8.44g | 14% |
