Healthy Eating

Brazil Nut Burgers

Brazil Nut Burgers is a perfect way to enjoy a tasty meal you know is good for your mental and physical well-being.Ingredients

2 tbsp olive oil
2 onions
2 celery sticks
2 cloves of garlic
4½ oz bulgar wheat
9 oz Brazil nuts
10 oz vegetable stock
2 tbsp tomato puree
2 tsp dried mixed herbs
1 egg, beaten
Handful of flat leaf parsley, chopped


In a food processor, chop finely the onion, garlic and celery. Separately chop the Brazil nuts and set aside.

Heat the oil and add the onion, garlic and celery and sauté until soft. Add the nuts and the bulgar wheat and further cook for a couple of minutes until golden brown.

Add the stock and simmer until the liquid is absorbed. Stir in tomato puree, parsley, herbs and the egg. Season with a pinch of salt and freshly ground black pepper and leave until cool enough to handle.

Shape into burgers and either cook in the oven at 200C/Gas 6 for 15 to 20 minutes until heated through or cook on the barbeque/frying pan. If you have problems with the burgers falling apart when cooking, try adding some grated cheese before shaping – this helps to bind them.

Place in burger buns with your favourite garnishes. Alternatively, serve like a falafel. Take tablespoon-sized amounts of mixture and fry in some oil until gold to dark brown. Put inside lightly-warmed pita bread with some salad and chilli sauce. Serves 6.

Recipe Source: AXA PPP Healthcare

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Note: Mood lifting ingredients are in bold.

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