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Lentil-Barley Burgers with Fiery Fruit Salsa

Try this hearty, main dish burger made from lentils, veggies, and seasoning. Use leftover cooked pearl barley with lentils, veggies, and seasonings for a hearty main-dish burger with or without the bun. Fruit salsa adds bright flavors. Serve with lime wedges for added zest. You can have it sans the bun and topped with spicy, sweet salsa or for a more traditional approach, top with cheese, ketchup, and a sesame bun.

Ingredients

Salsa:

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

Burgers:

1 1/2 cups water
1/2 cup dried lentils
Extra virgin olive oil to coat cooking surface
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 Himalayan or sea 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 (preferably cage-free organic eggs)
1 large egg (preferably cage-free organic egg)
3 tablespoons extra virgin olive, divided

(As always, The Best Years in Life recommends choosing organic content and fresh content as much as possible for the healthiest recipe. Also, wash all fruits and vegetables before cutting or adding to the recipe.)

  

Instructions

1. To prepare salsa, combine first 6 ingredients; cover and refrigerate.

2. 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.

3. Heat a large nonstick skillet over medium-high heat. Coat pan lightly with olive oil. 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.

4. 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. Serve with salsa.

See also the tasty and healthy meatless "burger" recipes here:

8 Tasty and Healthy Meatless Burgers

Yields 4 servings (serving size: 2 patties and 1/4 cup salsa)

Per serving: Calories 315, Fat 12.8 g, Satfat 1.2 g, Monofat 6.8 g, Polyfat 3.5 g, Protein 12.8 g, Carbohydrate 39.2 g, Fiber 9.5 g, Cholesterol 53 mg, Iron 3.9 mg, Sodium 539 mg, Calcium 60 mg


Original recipe and image source: http://www.myrecipes.com/recipe/lentil-barley-burgers-with-fiery-fruit-salsa

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