Fennel and Walnut Burger

The Fennel and Walnut Burger is a delightful blend of aromatic fennel and crunchy walnuts, creating a unique dairy-free Greek-inspired dish. This burger is not only flavorful but also packed with nutrients, making it a perfect choice for a healthy meal.

Ingredients

• Fennel bulb - 1 medium, finely chopped
• Walnuts - 50 grams, finely chopped
• Chickpeas - 200 grams, cooked and drained
• Red onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Oregano - 1 teaspoon, dried
• Cumin - 1/2 teaspoon, ground
• Olive oil - 2 tablespoons
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Whole wheat breadcrumbs - 50 grams
• Lettuce leaves - 2 large
• Tomato - 1 medium, sliced
• Cucumber - 1/2 medium, sliced
• Lemon juice - 1 tablespoon

Steps

1. In a skillet, heat 1 tablespoon of olive oil over medium heat. Add the finely chopped fennel, red onion, and garlic, and sauté for about 5 minutes until softened.
2. In a mixing bowl, mash the cooked chickpeas with a fork or potato masher until mostly smooth but still slightly chunky.
3. Add the sautéed fennel mixture to the mashed chickpeas along with the chopped walnuts, oregano, cumin, salt, black pepper, breadcrumbs, and lemon juice. Mix well until combined.
4. Form the mixture into two patties, pressing firmly to hold them together.
5. In the same skillet, heat the remaining tablespoon of olive oil over medium heat. Cook the patties for about 4-5 minutes on each side until golden brown and heated through.
6. To assemble the burgers, place each patty on a lettuce leaf, top with tomato and cucumber slices, and serve immediately.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 36 g
• Fiber: 8 g
• Sugar: 2 g
• Sodium: 320 mg
• Cholesterol: 0 mg
• Total Fat: 22 g
• Saturated Fat: 2 g
• Unsaturated Fat: 20 g
• Water: 0.2 L

Health Benefits

• Rich in dietary fiber, promoting digestive health.
• Contains healthy fats from walnuts, beneficial for heart health.

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