Meatless Monday: Curried Veggie Burgers with Zucchini, Lentils, and Quinoa

If you want to add more gluten free, dairy free, lacto ovo vegetarian, and vegan recipes to your collection, Meatless Monday: Curried Veggie Burgers with Zucchini, Lentils, and Quinoa might be a recipe you should try. One portion of this dish contains approximately 18g of protein, 18g of fat, and a total of 424 calories. For $1.16 per serving, you get a main course that serves 4. A mixture of dijon mustard, canned lentils, onion, and a handful of other ingredients are all it takes to make this recipe so tasty. This recipe from Feed Me Phoebe has 425 fans. It is a rather inexpensive recipe for fans of American food. From preparation to the plate, this recipe takes around 15 minutes. Overall, this recipe earns a spectacular spoonacular score of 99%. Try Meatless Monday Black Beans and Quinoa Veggie Burgers with Peach Salsa, Meatless Monday: Veggie burgers packed full of hearty, healthy ingredients, and Meatless Monday: Half-Hour Veggie Chili for similar recipes.

Servings: 4

 

Ingredients:

1 15-ounce can chickpeas, rinsed and drained

1 15-ounce can lentils, rinsed and drained

1 cup cooked quinoa

2 teaspoons curry powder

2 tablespoons Dijon mustard

1/4 cup fresh cilantro leaves

2 clove garlic, minced

1 tablespoon lime juice

Olive oil

1 small onion, diced

Sea salt

½ teaspoon turmeric

1 medium zucchini, coarsely grated or julienned

Equipment:

frying pan

oven

food processor

mixing bowl

spatula

baking sheet

Cooking instruction summary:

Preheat the oven to 400 degrees F. In a medium non-stick skillet, heat 1 tablespoon olive oil over a medium-high flame. Saute the onion until translucent, about 5 minutes. Add the garlic, curry powder, turmeric, zucchini, and 1/2 teaspoon salt. Continue to saute until the zucchini is soft, another 3 minutes. Set aside. Meanwhile, in a medium food processor, pulse the chickpeas, lentils, Dijon, lime juice, cilantro, and 1/2 teaspoon salt until coarsely pureed. In a medium mixing bowl, stir together the lentil mixture, quinoa, and zucchini mixture. Taste for seasoning and add more salt as necessary. Form the mixture into heaping 1/2-cup sized patties. Arrange on a plate and refrigerate for at least 10 minutes, or overnight. In a large non-stick skillet, heat 2 tablespoons of olive oil over high heat. Cook the veggie burgers, flattening them with the back of your spatula on the first side, for 2 to 3 minutes per side, until nicely browned. Remove to a parchment-lined baking sheet. Bake in the oven for 10 minutes. Allow to cool slightly. Then serve open-faced or inside burger buns.

 

Step by step:


1. Preheat the oven to 400 degrees F. In a medium non-stick skillet, heat 1 tablespoon olive oil over a medium-high flame.

2. Saute the onion until translucent, about 5 minutes.

3. Add the garlic, curry powder, turmeric, zucchini, and 1/2 teaspoon salt. Continue to saute until the zucchini is soft, another 3 minutes. Set aside. Meanwhile, in a medium food processor, pulse the chickpeas, lentils, Dijon, lime juice, cilantro, and 1/2 teaspoon salt until coarsely pureed. In a medium mixing bowl, stir together the lentil mixture, quinoa, and zucchini mixture. Taste for seasoning and add more salt as necessary. Form the mixture into heaping 1/2-cup sized patties. Arrange on a plate and refrigerate for at least 10 minutes, or overnight. In a large non-stick skillet, heat 2 tablespoons of olive oil over high heat. Cook the veggie burgers, flattening them with the back of your spatula on the first side, for 2 to 3 minutes per side, until nicely browned.

4. Remove to a parchment-lined baking sheet.

5. Bake in the oven for 10 minutes. Allow to cool slightly. Then serve open-faced or inside burger buns.


Nutrition Information:

Quickview
424k Calories
18g Protein
18g Total Fat
50g Carbs
66% Health Score
Limit These
Calories
424k
21%

Fat
18g
28%

  Saturated Fat
2g
15%

Carbohydrates
50g
17%

  Sugar
4g
5%

Cholesterol
0.0mg
0%

Sodium
586mg
25%

Get Enough Of These
Protein
18g
36%

Manganese
1mg
96%

Folate
256µg
64%

Fiber
15g
63%

Vitamin B6
0.89mg
45%

Phosphorus
385mg
39%

Iron
6mg
36%

Copper
0.57mg
29%

Magnesium
114mg
29%

Potassium
826mg
24%

Vitamin B1
0.33mg
22%

Zinc
2mg
19%

Vitamin E
2mg
18%

Vitamin C
13mg
17%

Vitamin K
16µg
16%

Selenium
9µg
14%

Vitamin B2
0.2mg
12%

Vitamin B5
1mg
12%

Calcium
90mg
9%

Vitamin B3
1mg
9%

Vitamin A
209IU
4%

covered percent of daily need
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Food Trivia

The warriors of Attila, king of the Huns, (A.D. 450) preserved their meat by placing fresh meat under their saddles. All the bouncing squeezed fluids from the meat, and the horse's sweat salted the meat and removed more moisture. When the warrior stopped to eat, they had a dried and salted meal.

Food Joke

Chuck Norris twists off European beer caps.

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