Indian Lentil Burgers with Mango Chutney
Try these Indian Lentil Burgers and you'll wonder why you don't eat veggie burgers more often.
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Ingredients
- 1 tsp safflower oil, divided
- 1/2 cup finely chopped red onion, divided
- 3 cloves garlic, divided (NOTE: Mince 1 clove; leave 2 cloves whole.)
- 3/4 cup frozen mango chunks, thawed
- 2 tbsp apple cider vinegar
- 1 tbsp raw honey
- 1/2 tsp garam masala, divided (TIP: Look for this Indian spice blend in the ethnic section of your supermarket, or in specialty grocery stores.)
- 1/2 tsp sea salt, divided
- 1 15-oz BPA-free can unsalted lentils, drained and rinsed
- 1 egg, lightly beaten
- 1/2 cup whole-wheat panko bread crumbs
- 1/2 cup packed peeled and grated carrot
- 1/4 cup coarsely chopped fresh cilantro leaves, plus additional for garnish
- 3 tbsp unsalted tomato paste
Preparation
- Prepare chutney: In a small, heavy-bottomed saucepan, heat ¼ tsp oil on medium. Add 1/4 cup onion and sauté, stirring frequently, for 1 minute. Add 1 minced clove garlic and sauté for 1 more minute. Stir in mango, vinegar, honey, 1/4 tsp garam masala, 1/8 tsp salt and 2 tbsp water. Increase heat to medium-high and simmer, mashing mango with the back of a wooden spoon, until thickened, about 5 minutes.
- Meanwhile, in a food processor, pulse remaining 2 whole cloves garlic until minced. Add remaining 1/4 cup onion, lentils, egg, bread crumbs, carrot, ¼ cup cilantro, tomato paste and remaining 1/4 tsp garam masala and ¼ plus 1/8 tsp salt. Pulse just until mixture comes together, about 10 seconds. Transfer to a large bowl and use your hands to shape mixture into 4 equal patties. With your thumb, form a slight indent in the center of each.
- In a medium nonstick skillet, heat remaining ¾ tsp oil on medium-high. Add patties and cook, using a spatula to flatten slightly, until golden, about 3 minutes per side. To serve, top patties with chutney and garnish with additional cilantro.
Nutrition Information
- Serving Size 1 patty and 1/4 of chutney
- Calories 263
- Carbohydrate Content 22 g
- Cholesterol Content 18 mg
- Fat Content 10 g
- Fiber Content 5 g
- Protein Content 21.5 g
- Saturated Fat Content 1 g
- Sodium Content 421 mg
- Sugar Content 7 g
- Monounsaturated Fat Content 0 g
- Polyunsaturated Fat Content 5 g