Ingredients
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For the burgers:
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1 cup cooked brown rice or quinoa (cooled)
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1/2 cup cooked chickpeas (garbanzo beans), drained and rinsed
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1/2 cup cooked lentils, preferably green or mung
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1 medium ripe avocado, roughly chopped
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1 small onion, finely minced
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1 clove garlic, grated or minced
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1 teaspoon ground cumin
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1 teaspoon ground coriander
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1/2 teaspoon turmeric powder
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1/4 teaspoon red pepper flakes (optional)
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Salt and black pepper to taste
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2 tablespoons fresh cilantro, chopped
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1/4 cup panko breadcrumbs (or gluten-free breadcrumbs)
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1 egg, lightly beaten
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2 tablespoons water
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For the chutney:
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1 mango, diced
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1/2 cup seedless raisins
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1/4 cup chopped red onion
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1/4 cup chopped fresh cilantro
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2 tablespoons lemon juice
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1 tablespoon olive oil
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1/2 teaspoon salt
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Black pepper to taste
Directions
Sub_title: Hearty, Protein-Packed, and Whole Foods Plant-Based
Ingredients:
For the burgers:
* 1 cup cooked brown rice or quinoa (cooled)
* 1/2 cup cooked chickpeas (garbanzo beans), drained and rinsed
* 1/2 cup cooked lentils, preferably green or mung
* 1 medium ripe avocado, roughly chopped
* 1 small onion, finely minced
* 1 clove garlic, grated or minced
* 1 teaspoon ground cumin
* 1 teaspoon ground coriander
* 1/2 teaspoon turmeric powder
* 1/4 teaspoon red pepper flakes (optional)
* Salt and black pepper to taste
* 2 tablespoons fresh cilantro, chopped
* 1/4 cup panko breadcrumbs (or gluten-free breadcrumbs)
* 1 egg, lightly beaten
* 2 tablespoons water
For the chutney:
* 1 mango, diced
* 1/2 cup seedless raisins
* 1/4 cup chopped red onion
* 1/4 cup chopped fresh cilantro
* 2 tablespoons lemon juice
* 1 tablespoon olive oil
* 1/2 teaspoon salt
* Black pepper to taste
Instructions:
1. In a large bowl, combine all the ingredients for the burgers and mix well. You can use your hands if you like.
2. Divide the mixture into 4 equal portions and shape each portion into a patty about 1/2-inch thick. Place the patties on a plate or tray and refrigerate while you prepare the chutney.
3. For the chutney, combine all the ingredients in a blender or food processor and puree until smooth. Set aside.
Note: The longer you let the chutney sit, the more flavorful it will become. You can also adjust the sweetness to your liking by adding more or less fruit.
Difficulty: Easy
Serves: 4
Time: 30 minutes
Direction:
Heat a large non-stick skillet over medium heat. Add a drizzle of olive oil to the pan.
When the oil is hot, place the patties in the pan and cook for about 5 minutes per side, or until they are golden brown and crispy.
To assemble the burgers, spread a generous amount of mango chutney onto the bottom half of your favorite bun. Top with a burger patty, sliced tomato, lettuce leaves, and any additional toppings you desire (such as pickles, jalapeños, or sliced onions). Drizzle with a little extra mango chutney, if desired. Serve immediately.
Nutrition Facts (per serving):
Calories: 325
Total Fat: 18g
Saturated Fat: 3g
Cholesterol: 0mg
Sodium: 100mg
Carbohydrates: 43g
Dietary Fiber: 10g
Net Carbs: 7g
Protein: 15g
Total Time Needed: 30 minutes
Steps
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1
Done
|
In a large bowl, combine all the ingredients for the burgers and mix well. You can use your hands if you like. |
|
2
Done
|
Divide the mixture into 4 equal portions and shape each portion into a patty about 1/2-inch thick. Place the patties on a plate or tray and refrigerate while you prepare the chutney. |
|
3
Done
|
For the chutney, combine all the ingredients in a blender or food processor and puree until smooth. Set aside. |
