Wal­nut burg­ers

Cycling Weekly - - Fitness -

Wal­nuts are rich in omega-3 oils, im­por­tant for oxy­gen de­liv­ery dur­ing ex­er­cise and for re­cov­ery. They also sup­ply pro­tein, iron, vi­ta­min E and zinc. Sub­sti­tute mush­rooms for aubergine, if you pre­fer.

In­gre­di­ents:

 1 tbsp light olive oil  1 small onion, finely chopped  1 cel­ery stalk, finely chopped  1 gar­lic clove, crushed  1/4 aubergine, finely chopped  175g (6oz) wal­nuts  75g (3oz) whole­meal bread  A few sprigs of fresh rose­mary  1 tsp yeast ex­tract (e.g. Mar­mite) dis­solved in 2 tbsp boil­ing wa­ter (or to taste)  Salt and black pep­per  2 eggs

Method:

1) Pre­heat the oven to 190°C/fan 170°C/gas mark 5. 2) Heat the oil in a heavy­based pan and fry the onions for 2-3min. Add the cel­ery, gar­lic and aubergine

and cook for 5min un­til soft. 3) Place the nuts in a food pro­ces­sor and whiz un­til they are finely ground. Add the bread and process for a few sec­onds un­til it turns into bread­crumbs. Add the cooked onion mix­ture, rose­mary, yeast ex­tract, salt and black pep­per. Process the mix­ture un­til it is evenly combined. Add the eggs and process un­til it holds to­gether firmly. 4) Shape the mix­ture into eight equal-sized pat­ties 1 1/2 cm thick and place on an oiled bak­ing tray. Bake in the oven for 20-25min un­til they are crisp and brown. 5) Serve with baked sweet pota­toes, a green veg­etable (such as broc­coli, kale or cavolo nero) and roasted slices of but­ter­nut squash.

NU­TRI­TION Per Burger:

216 k calo­ries

6g car­bo­hy­drates

7g pro­tein

2g fi­bre

18g fat

Time taken: 30 mins Makes 8 burg­ers

Newspapers in English

Newspapers from UK

© PressReader. All rights reserved.