* Exported from MasterCook *
Curried Lentil Rice and Carrot Burgers
Recipe By :Martha Rose Shulman
Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 30%)
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons peanut oil -- or canola oil
1/3 cup finely diced onion
1 cup finely diced carrots
6 ounces mushrooms -- sliced or finely chopped
1 tablespoon minced fresh ginger
1/2 teaspoon turmeric
2 teaspoons cumin seeds -- lightly toasted and ground
1 teaspoon curry powder
1/2 teaspoon yellow mustard seeds
1 Pinch cayenne -- (or to taste)
Salt and freshly ground pepper to taste
1 cup cooked brown rice
2 1/2 cups cooked brown lentils -- drained
1 egg
1. Preheat the oven to 375 degrees. Heat 1 tablespoon of the oil over
medium heat in a heavy ovenproof skillet and add the onion and carrot.
Cook, stirring often, until just about tender, about 3 minutes, and add
the mushrooms, ginger, turmeric, cumin, curry powder, mustard seeds and
cayenne and a pinch of salt. Cook for another 3 minutes or so, until the
vegetables are tender and fragrant and the spices aromatic. Remove from
the heat and transfer to a large bowl. Add the rice.
2. Purée the lentils with the egg and add to the vegetable and rice
mixture. Stir together, season with salt and pepper, and shape into 6
patties.
3. Heat the ovenproof skillet over medium-high heat. Add the remaining
tablespoon of oil to the pan and, working in batches if necessary, cook
the patties for 2 minutes on one side, or until nicely browned. Carefully
turn the patties over and place in the oven. Bake 10 to 12 minutes, until
the patties are lightly browned and don't fall apart. Remove from the heat
and serve, with or without buns, chutney or ketchup and the works.
Yield: 6 burgers.
Advance preparation: These can be put together and shaped up to 3 days
before browning. They can also be cooked ahead and reheated in a low oven
or in a pan on top of the stove. Keep them well wrapped in the
refrigerator.
Nutritional information per serving (6 servings): 208 calories (26% fat);
6 grams fat; 1 gram saturated fat; 2 grams polyunsaturated fat; 3 grams
monounsaturated fat; 31 milligrams cholesterol; 29 grams carbohydrates; 8
grams dietary fiber; 33 milligrams sodium (does not include salt to
taste); 11 grams protein
I love the Indian spices in these burgers. The turmeric offers bonus
antioxidant health benefits, but even without it, they're in abundance in
this recipe, with all the carrots and ginger.
Source:
"Recipes for Health, New York Times, March 28, 2012"
S(Formatted by Chupa Babi):
"March 2012"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 210 Calories; 6g Fat (26.6%
calories from fat); 10g Protein; 29g Carbohydrate; 8g Dietary Fiber; 35mg
Cholesterol; 24mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat;
1 Vegetable; 1 Fat.
Nutr. Assoc. : 0 20220 20172 0 0 0 0 0 0 0 0 0 2824 0
