From quick healthy snacks to family favourites



Brazil nut burgers

Nutritional Info
Total Sugar5g

Selenium has also shown a marked effect in lifting depression.

Brazil nut burgersSelenium has also shown a marked effect in lifting depression. Consumption of this mineral has progressively fallen in the UK since the start of the 1990s when the import of high-selenium wheat from North America was reduced.

Trials with selenium supplements have been shown to lift depression, as well as decreasing tiredness and anxiety. Rich dietary sources of selenium include Brazil nuts, kidney, liver and shellfish.

Ingredients (Serves 6)

  • 2 tbsp olive oil
  • 2 onions
  • 2 celery sticks
  • 2 cloves of garlic
  • 125g bulgar wheat
  • 250g Brazil nuts
  • 300ml vegetable stock
  • 2tbsp tomato puree
  • 2tsp 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.

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