Vegetables

TIP: Invest in a steamer and steam all of your veggies. Have some with every meal and snack.

Curried Cashew Burgers

From: EatingWell (with small modifications)

INGREDIENTS
2 cups plus 2 tablespoons water, divided
1 cup diced peeled carrots, (2-4 medium)
1/2 cup red lentils, rinsed
3/4 cup raw cashews
6 teaspoons extra-virgin olive oil, divided
1 cup chopped onion, (1 medium)
1 clove garlic, minced
2 teaspoons curry powder
1/2 cup Cucumber-Mint Raita, optional (recipe follows)
3/4 cup fine dry breadcrumbs
Freshly ground pepper, to taste
6 6-inch whole-wheat pita breads
Lettuce & sliced cucumber, for garnish

PREPARATION

  • Combine 2 cups water, carrots, and lentils in a saucepan. Bring to a boil. Reduce heat to low. Partially cover and simmer until the lentils are tender and falling apart, 12 to 14 minutes. Drain in a colander, gently pressing out excess liquid. Transfer to a plate; let cool to room temperature, about 20 minutes.
  • Meanwhile, toast cashews in a small dry skillet over medium-low heat, stirring, until golden and fragrant, 2 to 4 minutes. Transfer to a plate to cool.
  • Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and cook, stirring, until softened, 5 to 8 minutes. Add garlic, curry powder and the remaining 2 tablespoons water; cook, stirring, for 1 minute. Remove from heat and let cool.
  • Prepare Cucumber-Mint Raita, if using.
  • Pulse the cashews in a food processor until finely chopped. Add the lentils and the onion mixture; pulse until the mixture is cohesive but still somewhat textured. Transfer to a bowl and stir in breadcrumbs, the remaining 1/2 teaspoon salt and pepper; mix well.
  • With dampened hands, form the mixture into six 1/2-inch-thick patties, using about 1/2 cup for each.
  • Using 2 teaspoons oil per batch, cook 2 to 4 patties at a time in a large nonstick skillet over medium heat until evenly browned and heated through, about 4 minutes per side. Cut small ends off pitas and open the pockets. Serve burgers in pitas, with lettuce, cucumber and the raita, if desired.

________________________________________________________________________________________________________________________________

Cucumber-Mint Raita

From: EatingWell

INGREDIENTS
1 cup nonfat plain yogurt
1 tablespoon fresh lime juice
1 tablespoon chopped fresh mint
1 teaspoon ground cumin
1 medium cucumber, peeled and diced (1 cup)
Salt & freshly ground pepper, to taste

PREPARATION
Whisk yogurt, lime juice, mint and cumin in a small bowl. Stir in cucumber; season with salt and pepper.