Lentil-Barley Burgers with Fiery Fruit Salsa

Vegetarian
Dairy Free
Health score
21%
Lentil-Barley Burgers with Fiery Fruit Salsa
120 min.
4
321kcal

Suggestions


Calling all plant-based food lovers! If you’re in search of a hearty, satisfying meal that doesn’t compromise on flavor, look no further than these Lentil-Barley Burgers with Fiery Fruit Salsa. This delightful dish not only caters to vegetarians but is also entirely dairy-free, making it perfect for anyone looking to enjoy a nourishing meal without the guilt.

What makes these burgers truly special is their incredible texture and combination of nutritious ingredients. The nutty flavor of pearl barley meets the protein-packed goodness of lentils, creating a filling burger that will leave you energized and satisfied. Enhanced by the vibrant colors and tastes of fresh vegetables, spices, and a hint of citrus from lime juice, each bite bursts with flavor.

But don’t stop there! The accompanying Fiery Fruit Salsa adds a surprising twist with its sweet yet spicy kick, thanks to the juicy mango and pineapple paired with minced serrano chili. This fresh salsa elevates the burgers from a simple meal to a culinary experience that will impress your guests at any gathering or simply satisfy your cravings for a delicious homemade dinner.

Whether you’re preparing these Lentil-Barley Burgers for lunch or dinner, they promise to be a hit with everyone at the table. Ready in just 120 minutes and packed with 321 calories per serving, this recipe is a fantastic addition to your collection of wholesome meals. So roll up your sleeves and get ready to create a dish that’s not only good for your body but also delightful to your taste buds!

Ingredients

  • tablespoons canola oil divided
  • 0.3 cup carrots grated
  • 0.5 teaspoon chili powder 
  • 0.8 cup pearl barley cooked
  • 0.5 cup lentils dried
  • large eggs 
  • large egg whites 
  • 0.3 cup parsley fresh finely chopped
  • teaspoons garlic minced
  • 0.3 cup grape tomatoes halved
  • 1.5 teaspoons ground cumin 
  • 0.5 teaspoon coarsely ground pepper black
  • tablespoon juice of lime fresh
  • 0.3 cup mangos finely chopped
  • cup onion chopped
  • 0.8 teaspoon oregano dried
  • 0.5 cup panko bread crumbs (Japanese breadcrumbs)
  • 0.3 cup pineapple finely chopped
  • 0.8 teaspoon salt divided
  •  serrano chile minced
  • 0.3 cup tomatillo finely chopped
  • tablespoons tomato paste 
  • 1.5 cups water 

Equipment

  • food processor
  • bowl
  • frying pan
  • sauce pan

Directions

  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.
  3. Drain.
  4. Place half of lentils in a large bowl.
  5. Place remaining lentils in a food processor; process until smooth.
  6. Add processed lentils to whole lentils in bowl.
  7. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
  8. Add onion and carrot; saut 6 minutes or until tender, stirring occasionally.
  9. Add garlic; cook 1 minute, stirring constantly.
  10. Add tomato paste, cumin, oregano, chili powder, and 1/4 teaspoon salt; cook 1 minute, stirring constantly.
  11. Add onion mixture to lentils.
  12. Add remaining 1/2 teaspoon salt, barley, and next 5 ingredients (through egg); stir well. Cover and refrigerate 1 hour or until firm.
  13. Divide mixture into 8 portions, shaping each into a 1/2-inch-thick patty.
  14. Heat 1 1/2 tablespoons oil in a large nonstick skillet over medium-high heat.
  15. Add 4 patties; cook 3 minutes on each side or until browned. Repeat procedure with remaining 1 1/2 tablespoons oil and 4 patties.
  16. Serve with salsa.

Nutrition Facts

Calories321kcal
Protein15.64%
Fat35.61%
Carbs48.75%

Properties

Glycemic Index
98.96
Glycemic Load
5.1
Inflammation Score
-9
Nutrition Score
22.34608707739%

Flavonoids

Cyanidin
0.01mg
Catechin
0.26mg
Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.08mg
Apigenin
8.08mg
Luteolin
0.12mg
Isorhamnetin
2mg
Kaempferol
0.35mg
Myricetin
0.62mg
Quercetin
8.5mg
Gallocatechin
0.03mg

Nutrients percent of daily need

Calories:321.47kcal
16.07%
Fat:13.02g
20.03%
Saturated Fat:1.41g
8.78%
Carbohydrates:40.12g
13.37%
Net Carbohydrates:28.92g
10.52%
Sugar:7.46g
8.29%
Cholesterol:46.5mg
15.5%
Sodium:621.98mg
27.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.87g
25.74%
Vitamin K:78.43µg
74.69%
Fiber:11.2g
44.8%
Vitamin A:2166.1IU
43.32%
Folate:160.12µg
40.03%
Manganese:0.8mg
39.89%
Vitamin C:24.49mg
29.68%
Vitamin B1:0.37mg
24.86%
Iron:4.25mg
23.59%
Selenium:14.64µg
20.92%
Phosphorus:203.54mg
20.35%
Vitamin E:2.92mg
19.44%
Potassium:615.46mg
17.58%
Vitamin B6:0.35mg
17.55%
Vitamin B2:0.28mg
16.62%
Magnesium:63.9mg
15.97%
Copper:0.31mg
15.64%
Zinc:1.99mg
13.27%
Vitamin B3:2.63mg
13.14%
Vitamin B5:1mg
10.04%
Calcium:83.68mg
8.37%
Vitamin B12:0.15µg
2.54%
Vitamin D:0.25µg
1.67%
Source:My Recipes