Masoor Dal Burger

Masoor Dal Burger is a healthy and flavorful twist on the classic burger, featuring protein-packed red lentils and aromatic spices. This vegetarian delight is perfect for a nutritious meal that satisfies both taste and health.

Ingredients

• Masoor dal (red lentils) - 100 grams
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Green chili - 1, finely chopped (optional)
• Cilantro (coriander leaves) - 2 tablespoons, chopped
• Cumin powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Salt - to taste
• Lemon juice - 1 tablespoon
• Whole wheat burger buns - 2
• Lettuce leaves - 2
• Tomato - 1, sliced
• Cucumber - 1, sliced
• Olive oil - 1 tablespoon (for cooking)

Steps

1. Rinse the masoor dal under cold water until the water runs clear, then soak it in water for 15 minutes.
2. Drain the soaked dal and cook it in a saucepan with 200ml of water, turmeric powder, and a pinch of salt until soft, about 15 minutes.
3. Once cooked, mash the dal lightly with a fork and let it cool.
4. In a skillet, heat olive oil over medium heat, then add chopped onions and sauté until translucent.
5. Add minced garlic, grated ginger, and green chili to the skillet, and sauté for another 2 minutes.
6. Stir in cumin powder, coriander powder, and chopped cilantro, cooking for an additional minute.
7. Combine the sautéed mixture with the mashed dal and add lemon juice, adjusting salt to taste. Mix well to form a thick patty mixture.
8. Form the mixture into 2 equal patties.
9. Heat a non-stick skillet or grill over medium heat and cook the patties for about 5-6 minutes on each side until golden brown.
10. To assemble the burgers, place a lettuce leaf on the bottom half of each bun, add the cooked patty, then top with sliced tomato and cucumber, and finish with the top half of the bun.

Nutrition

• Calories: 350
• Protein: 18 g
• Carbs: 50 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 9 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.4 L

Health Benefits

• High in protein and fiber, promoting satiety and digestive health.
• Rich in essential nutrients such as iron and folate, supporting overall health.

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