Spinach and Pea Burgers
User Reviews
5
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Prep Time
10 mins
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Cook Time
10 mins
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Chilling time
15 mins
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Total Time
20 mins
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Servings
4
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Calories
94 kcal
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Course
Main Course, Dinner
Spinach and Pea Burgers
Description
To prepare these vegetarian burgers, frozen peas are briefly blanched then drained, while oats are ground to a fine texture to help bind the mixture. Together with spinach, canned lentils, onion, parsley, and garlic, the ingredients are pulsed until coarsely combined, preserving some texture within the patties. Formed into burgers, the mixture is chilled to firm up before cooking.
Cooking can be done in a frying pan over medium heat with oil until browned on both sides, baked in a moderately hot oven flipping halfway, or grilled on a rack to avoid falling apart. Each method produces a patty with a crisp exterior and tender interior. Serving these burgers in buns with salad creates a balanced meal combining protein-rich lentils and fresh vegetables.
Freezing cooked patties after cooling allows easy meal prep with reheating done in a pan to re-crisp the outside. The recipe can be adapted for gluten-free diets by using gluten-free oats and buns.
Ingredients
- 1 cup peas frozen
- ½ onion chopped
- 1 cup spinach
- ½ green lentils drained and rinsed, canned, 400ml/15oz can
- ¾ cup oats
- 1 tablespoon parsley chopped
- 1 teaspoon garlic chopped
- salt
- black pepper
Instructions
- Defrost the peas by placing them into a bowl with boiling water for a few minutes, then drain.
- Whiz the oats in the food processor briefly until fine and nearly flour-like.
- Add the peas, spinach, lentils, onion, parsley and garlic to the food processor (with the blitzed oats) and whiz until coarsely blended.
- Press into burger shapes. Place onto a plate or tray and freeze for 15 minutes, or put into the fridge if making ahead.
- Cook them in a frying pan over a medium heat with a little oil until browned and cooked, then flip and cook the other side until browned as well.
- Serve in buns with salad.
To oven bake
- Preheat the oven to 180C/350F.Place each burger patty onto a baking tray and bake for 30 minutes, flipping halfway. Ensure they’re golden and cooked through, cooking for longer if necessary.
To grill / barbecue
- Alternatively, cook on the barbecue on a mesh barbecue rack so they don’t fall into the coals. Cook until cooked through and lightly charred on each side.
Notes
- Cooked burger patties can be cooled completely, frozen on a tray, then stored in freezer bags for up to 3 months.
- Thaw frozen patties in the refrigerator before reheating in a pan to regain a crisp exterior.
- Use gluten-free oats and buns to make the burgers suitable for gluten-free diets.
- Nutritional information provided applies to the patties alone, without buns, salad, or condiments.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 94 kcal
% Daily Value*
| Calories | 94kcal | 5% |
| Carbohydrates | 17g | 6% |
| Protein | 4g | 8% |
| Fat | 1g | 2% |
| Sodium | 9mg | 0% |
| Potassium | 205mg | 4% |
| Fiber | 3g | 12% |
| Sugar | 2g | 4% |
| Vitamin A | 1065IU | 21% |
| Vitamin C | 19mg | 21% |
| Calcium | 28mg | 3% |
| Iron | 1.4mg | 8% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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