Since the girl declared herself a vegetarian 4 years ago, we've been on the hunt for flavorful, kid-friendly vegetarian recipes. It's so easy to just pop a frozen chik patty or a veggie burger in the toaster oven, and at times we do rely on them. But my goal is to have a variety of healthy, home-made, frozen vegetarian foods on hand for the girl's meals. This lentil-barley burger is perfect!
Lentil-Barley Burgers
(Cooking Light)
Use leftover cooked pearl barley with lentils, veggies, and seasonings for a hearty main-dish burger sans the bun. Fruit salsa adds bright flavors. Serve with lime wedges for added zest.
Total: 2 hours
Yield: 4 servings (serving size: 2 patties and 1/4 cup salsa)
Yield: 4 servings (serving size: 2 patties and 1/4 cup salsa)
Ingredients
- 1 1/2 cups water
- 1/2 cup dried lentils
- Cooking spray
- 1 cup chopped onion
- 1/4 cup grated carrot
- 2 teaspoons minced garlic
- 2 tablespoons tomato paste
- 1 1/2 teaspoons ground cumin
- 3/4 teaspoon dried oregano
- 1/2 teaspoon chili powder
- 3/4 teaspoon salt, divided
- 3/4 cup cooked pearl barley
- 1/2 cup panko (Japanese breadcrumbs)
- 1/4 cup finely chopped fresh parsley
- 1/2 teaspoon coarsely ground black pepper
- 2 large egg whites
- 1 large egg
- 3 tablespoons canola oil, divided
1. To prepare burgers, combine 1 1/2 cups water and lentils in a saucepan; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until lentils are tender. Drain. Place half of lentils in a large bowl. Place remaining lentils in a food processor; process until smooth. Add processed lentils to whole lentils in bowl.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion and carrot; sauté 6 minutes or until tender, stirring occasionally. Add garlic; cook 1 minute, stirring constantly. Add tomato paste, cumin, oregano, chili powder, and 1/4 teaspoon salt; cook 1 minute, stirring constantly. Add onion mixture to lentils. Add remaining 1/2 teaspoon salt, barley, and next 5 ingredients (through egg); stir well. Cover and refrigerate 1 hour or until firm.
3. Divide mixture into 8 portions, shaping each into a 1/2-inch-thick patty. Heat 1 1/2 tablespoons oil in a large nonstick skillet over medium-high heat. Add 4 patties; cook 3 minutes on each side or until browned. Repeat procedure with remaining 1 1/2 tablespoons oil and 4 patties.
Cooking Light published a recipe for Fiery Fruit Salsa to serve with the burgers. Here's that recipe as well:
Fiery Fruit Salsa
(Cooking Light)
Mis together, cover, and refrigerate:
- 1/4 cup finely chopped pineapple
- 1/4 cup finely chopped mango
- 1/4 cup finely chopped tomatillo
- 1/4 cup halved grape tomatoes
- 1 tablespoon fresh lime juice
- 1 serrano chile, minced
Nutritional Information :
- Serving Size: 2 patties, 1/4 cup Salsa; Calories: 315; Fat: 12.8g (sat 1.2g,mono 6.8g,poly 3.5g); Protein: 12.8g: Carbohydrate: 39.2g; Fiber: 9.5g; Cholesterol: 53mg; Iron: 3.9mg; Sodium: 539mg; Calcium: 60mg
3 comments:
These look delicious! I am not a total vegetarian but a flexitarian, so I'm always on the look-out for yummy vege meals. As a side note, I did not see an email address for you or I would have emailed you directly. I started a food and gardening blog myself and have placed a link to your blog on my site. I have enjoyed reading your recipes and will continue to do so!
Sorry - it appears I was signed in another account! I would love to hear feedback on my blog if you have the time. Any and all advice would be appreciated!
Thanks for the compliment. I did peak at your blog and enjoyed it! Looking forward to checking it out more thoroughly.
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