Indian Masala Sauce
Meal: 64 cal Protein: 2 g Carbs: 7 g Fat: 4 g
Traditional Masala sauce tends to run 150-200 calories for a ½ C serving. This sauce is only 64 calories per serving. Most of it comes from the elimination of dairy because it doesn’t need it – there’s so much going on with spices. And this sauce can be incorporated into so many different dishes – with veggie burgers, curries, even pizza!
Lentil Burgers
Serving size ½ C 64 cal Protein: 2 g Carbs: 7 g Fat: 4 g
Ingredients
- 2 Tbsp Olive Oil
- 2 Lbs Tomatoes , halved
- 4 Small Onion , sliced
- 4-6 Cloves Garlic , minced
- 2” Ginger , grated
- ½ Tbsp Cumin
- ½ Tbsp Coriander
- ½ Tbsp Smoky Turmeric
- ½ Tbsp Cinnamon
- ½ Tbsp Cardamom
- 1 Tsp Chili Powder (adjust to your palate)
- Sea Salt & Pepper (2x as much pepper as salt)
Directions
- PreHeat oven to 425F. Parchment line a baking sheet.
- Combine Olive Oil, Tomatoes, Onions, Garlic and Ginger in a bowl and mix well. Add spices plus salt & pepper. Spread out on the baking sheet and bake for one hour, or until skins pull off easily.
- Remove from oven and cool to the touch. Pull skins off and discard. Place Tomato and onion mixture into blender (including all the juices on the baking sheet) and pulse until fully blended. Adjust seasoning, if needed.
- NOTE: Fridge up to 1 week, Freezer up to 2 months.
Lentil Burgers
Serving size 2 Burgers 169 cal Protein: 9g Carbs: 25g Fat: 5gIngredients
- 1 ½ C Lentils , dry
- 2 Med Onion , diced
- 1 C Carrot , grated or diced
- 2 Tbsp Olive Oil
- 2 lb Mushrooms , sliced
- 2 Medium Eggplants , thinly sliced
- Salt & Pepper (2x as much pepper as salt)
- 2 Eggs
- 1 C Almond Flour (start with ½ C, then add more as needed
Directions
- PreHeat oven to 425F. Parchment line 2 baking sheets. Set Aside. Cook lentils on stovetop (as directed on package) with onions and carrots. Or cook in Instapot with onions and carrots on “multi grain” setting so the lentils are cooked to very soft. Set Aside.
- On a baking sheet, drizzle Mushrooms with Olive Oil, Salt & Pepper. Place on baking sheet and Roast for one hour, or until dark and soft.
- On a separate baking sheet, drizzle Eggplant slices with Olive Oil, Salt & Pepper. Place on baking sheet and roast for 45 minutes, or until soft.
- Once everything is cool, combine Lentils, Mushrooms, and Eggplant – mix well. Add eggs and half the almond flour. Once mixed, if still wet, add more almond flour until mixture holds together. Refrigerate for 1 hour.
- Scoop mixture onto parchment paper and flatten into burgers. Place on parchment lined baking sheet and bake for 15 minutes in 425F oven. Remove from oven and set aside.
- To Serve: Place warm masala sauce on plate and top with 1 or 2 lentil burgers.
- NOTE: Fridge up to 1 week, Freezer up to 2 months.
