Vegetable Burgers with Indian Seasonings

Recipe from

Cooking Light

Nutritional Information

Calories 255
Caloriesfromfat 18 %
Fat 5.1 g
Satfat 0.9 g
Monofat 1.5 g
Polyfat 2.2 g
Protein 10.9 g
Carbohydrate 41.5 g
Fiber 4.2 g
Cholesterol 1 mg
Iron 5.7 mg
Sodium 518 mg
Calcium 94 mg

Ingredients

1/2 cup dried lentils
1/2 pound cubed peeled red potatoes
3/4 teaspoon salt
1/2 cup chopped carrot
1/2 cup chopped cauliflower
1/2 cup frozen petite green peas
5 teaspoons vegetable oil, divided
1/2 cup finely chopped onion
1/2 teaspoon ground cumin
1/2 teaspoon minced peeled fresh ginger
1/4 teaspoon mustard seeds
1/8 teaspoon ground red pepper
1 garlic clove, minced
1 tablespoon minced fresh cilantro
1/4 cup uncooked farina (such as Instant Cream of Wheat)
1/4 cup egg substitute
1/2 cup dry breadcrumbs
3 (6-inch) pita bread rounds, cut in half

Preparation

Combine lentils and potatoes in a medium saucepan. Cover with water; bring to a boil. Reduce heat; simmer 20 minutes or until tender. Drain well. Combine lentil mixture and salt in a large bowl. Mash; set aside.

Steam carrot, cauliflower, and peas, covered, 3 minutes or until tender. Set aside.

Heat 1 teaspoon oil in a large nonstick skillet over medium heat until hot. Add onion; sauté 2 minutes. Add cumin, ginger, mustard seeds, red pepper, and garlic; sauté 1 minute. Remove from heat, and stir in cilantro.

Add onion mixture, carrot mixture, and farina to lentil mixture; stir gently. With floured hands, divide mixture into 6 equal portions, shaping into 4-inch patties. Dip each patty in egg substitute; dredge in breadcrumbs.

Heat 2 teaspoons oil in skillet over medium heat until hot. Add 3 patties; cook 2 minutes on each side or until browned. Remove patties from skillet. Set aside; keep warm. Repeat procedure with 2 teaspoons oil and 3 patties. Serve in pita bread halves.

Note:

Sharon Lerch,

May 1997
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