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Zana · April 1, 2012

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

• 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.

• Puree 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.

• 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 g fat; 1 g saturated fat; 2 g polyunsaturated fat; 3 g monounsaturated fat; 31 mg cholesterol; 29 g carbohydrates; 8 g dietary fiber; 33 mg 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.

April 1, 2012	#41
Zana Tomatovillian™ Join Date: Jan 2007 Location: Southwestern Ontario, Canada Posts: 4,521	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 • 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. • Puree 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. • 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 g fat; 1 g saturated fat; 2 g polyunsaturated fat; 3 g monounsaturated fat; 31 mg cholesterol; 29 g carbohydrates; 8 g dietary fiber; 33 mg 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.