Walnut Burgers

These nutritious burgers are quick and easy to make with the help of a food processor. Walnuts are an excellent source of omega-3 fatty acids, which support oxygen delivery during exercise and aid in post-workout recovery. They also provide valuable nutrients including protein, iron, vitamin E, and zinc. You can easily swap the aubergine for mushrooms if you prefer. This recipe makes 8 burgers, so any extras can be frozen for up to 3 months — perfect for keeping a healthy meal on hand.

From: The Vegetarian Athlete’s Cookbook

Makes 8

1 tbsp light olive oil or rapeseed oil

1 small onion, finely chopped

1 celery stalk, finely chopped

1 crushed garlic clove

¼ aubergine, finely chopped

175g walnuts

75g wholemeal bread

1 garlic clove, crushed

A few sprigs of fresh rosemary (or 1 tsp dried rosemary)

1 teaspoon yeast extract (e.g. Marmite) dissolved in 2 tbsp boiling water (or to taste)

Salt and freshly ground black pepper

2 eggs

Pre-heat the oven to 190 C/ fan 170 C/ Gas mark 5.

Heat the oil in a heavy-based pan and fry the onions for 2 - 3 minutes. Add the celery, aubergine and garlic and cook for 5 minutes until soft.

Place the nuts in a food processor and whiz until they are finely ground. Add the bread and process for a few seconds until they turn into breadcrumbs. Add the cooked onion mixture, rosemary, yeast extract, salt and freshly ground black pepper. Process the mixture until it is evenly combined. Add the eggs and process until it holds together firmly. If it is too wet add a few more breadcrumbs.

Shape the mixture into 8 equal-sized patties 1 ½ cm (1/2 inch) thick and place on an oiled baking tray. Bake in the oven for 20 – 25 minutes until they are crisp and brown.

Serve with baked sweet potatoes, a green vegetable (such as broccoli, kale or cavolo nero) and roasted slices of butternut squash (place in a baking tin, drizzle with olive oil and bake in the oven for 20 minutes whilst the walnut burgers are cooking).

Per burger: 216 cals, 7g protein, 18g fat (2g saturates), 6g carbs (2g total sugars), 2g fibre