GREEN PEA AND MINT BURGER WITH LEMON ZEST
The Green Pea and Mint Burger With Lemon Zest is a refreshing and plant-based option with a vibrant flavour profile and nourishing ingredients. The mint burger is made with naturally sweet green peas, fresh mint, ground oats and a touch of lemon juice. This burger delivers a bright and herbaceous taste that’s ideal for light summer meals. This mint burger with lemon zest is quick to prepare and simple to pan-fry, forming a soft but cohesive base that crisps nicely in the pan. Whether served in a wholegrain bun, wrapped in lettuce or with a mixed salad, this green pea and mint burger with lemon zest is an excellent way to enjoy green vegetables in a new and satisfying format. It’s perfect for meal preparation and adapts well to custom flavours, making it a versatile addition to any healthy eating plan.
RECIPE CATEGORY
Lunch, Dinner
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Pan-Fry, 5 Ingredients or Less, Prepared in Advance
OCCASION/HOLIDAY
Picnic, Casual Dinner, Spring, Summer
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Wheat / Gluten-Free, Healthy, Quick & Easy, High Fibre, Dairy-Free, Low Fat
DISH TYPE
Sandwich
INGREDIENTS
There are the following ingredients for the preparation of Green Pea And Mint Burger With Lemon Zest:
- 40 grams | 1.41 ounces | ¼ cup green peas, mashed
- 1 gram | 0.04 ounces | ½ tablespoon chopped fresh mint
- 7 grams | 0.25 ounces | 1 tablespoon ground oats
- 1.25 millilitres | 0.04 fluid ounces | ¼ teaspoon lemon juice
- 6 grams | 0.21 ounces | 1 teaspoon fine sea salt
- 15 millilitres | 0.51 fluid ounces | 1 tablespoon olive oil
FULL NUTRITIONAL INFORMATION
- Calories: 136 kilocalories
- Fat: 2.2 grams
- Saturated Fat: 0.3 grams
- Carbohydrate: 24.6 grams
- Sugar: 2.8 grams
- Fibre: 5.2 grams
- Sodium: 2328 milligrams
- Protein: 6.1 grams
- Calcium: 37 milligrams
- Potassium: 298 milligrams
- Iron: 2.3 milligrams
PREPARATION
These steps are followed for the preparation of Green Pea And Mint Burger With Lemon Zest:
- Mash The Peas: Place the steamed green peas into a bowl and mash them with a fork until they are mostly smooth, leaving some small chunks for texture.
- Add Mint And Lemon: Mix in the chopped fresh mint, lemon juice and salt. Stir well to distribute the herbs evenly.
- Incorporate The Oats: Add ground oats to the bowl and mix until the mixture holds together well. Let it rest for 3 to 5 minutes to firm up.
- Shape The Patty: Use clean hands to shape the mixture into a burger patty. If the mixture is too wet, add a bit more ground oats.
- Preheat The Pan: Heat olive oil in a non-stick frying pan over medium heat.
- Cook The Burger: Gently place the patty in the pan and cook for 3 to 4 minutes on each side until golden and crisp on the outside.
- Serve Warm: Serve hot on a gluten-free bun, in a lettuce wrap or over a salad with a dollop of vegan yoghurt or tahini.
PREPARATION TIME
5 minutes
COOKING TIME
8 minutes
TIPS
Here are some helpful tips for Green Pea And Mint Burger With Lemon Zest:
- Use Fresh Or Frozen Peas: Both work well, but thaw frozen peas fully and pat dry before mashing.
- Chop mint Finely: Finely chopped mint distributes better and enhances each bite.
- Don’t Skip Resting Time: Letting the oats absorb liquid helps create a firm patty.
- Avoid Overcooking: Cook just until golden for a soft interior and crisp exterior.
- Use A Spatula For Flipping: Flip carefully to maintain the shape of the patty.
VARIATIONS
- Zingier Flavour: Add lemon zest or a squeeze of lime juice for citrusy brightness.
- Herb Swap: Try basil, parsley or coriander instead of mint.
- Spicy Kick: Mix in chilli flakes or a dash of hot sauce.
- Boost Protein: Add ½ tablespoon hemp seeds or 1 teaspoon ground flax for added protein.
- Cheesy Twist: Stir in a tablespoon of nutritional yeast for savoury and cheesy notes.
- Double The Greens: Add chopped spinach or courgette to the mix for extra vegetables.
PREPPING AND STORAGE
- Make Ahead: Prepare the burger mix and refrigerate it for up to 24 hours before shaping and cooking.
- Store Cooked Patties: Keep cooked patties in the refrigerator for up to 3 days in an airtight container.
- Freezing Instructions: Freeze uncooked patties between layers of parchment paper in a sealed container.
- Thawing And Reheating: Thaw the Green Pea And Mint Burger With Lemon Zest overnight in the refrigerator and reheat in a skillet or 180° Celsius oven until warmed through. Avoid microwaving to maintain texture.
