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Curried Lentil, Rice and Carrot Burgers

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.

Ingredients

  • 2 tablespoons peanut or canola oil
  • ⅓ cup finely diced onion
  • 1 cup finely diced carrots
  • 6 ounces mushrooms, sliced or finely chopped
  • 1 tablespoon minced fresh ginger
  • ½ teaspoon turmeric
  • 2 teaspoons cumin seeds, lightly toasted and ground
  • 1 teaspoon curry powder
  • ½ teaspoon yellow mustard seeds
  • Pinch of cayenne (or to taste)
  • Salt and freshly ground pepper to taste
  • 1 cup cooked brown rice
  • 2 ½ cups cooked brown lentils, drained
  • 1 egg
  • Nutritional Information
    • Nutritional analysis per serving (6 servings)

      206 calories; 6 grams fat; 1 gram saturated fat; 0 grams trans fat; 2 grams monounsaturated fat; 1 gram polyunsaturated fat; 28 grams carbohydrates; 8 grams dietary fiber; 3 grams sugars; 10 grams protein; 31 milligrams cholesterol; 29 milligrams sodium

      • Note: Nutrient information is not available for all ingredients. Amount is based on available data.

6 burgers.

Preparation

  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.

40 minutes

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