Thai-Spiced Carrot Burgers
By Joe
Source: NYT Cooking.
Tender grated carrots are spiced with warm turmeric and cinnamon, bound with peanut butter and fresh coriander into fragrant, golden patties.
Always check the labels of the products you use.
Method
- 1
Heat. Warm 1 tbsp of 45 ml olive oil in a large lidded sauté pan over medium heat and cook 6 thinly sliced spring onions (with 2-3 cm of the green) for about 2 min until starting to soften.
- 2
Aromatics. Add 3 finely chopped garlic cloves, 15 g finely grated fresh ginger and 1 finely chopped serrano or other green chilli and stir for 30 s until fragrant.
- 3
Carrots. Stir in 440 g coarsely grated carrots (about 8 medium), 1 tsp fine salt, 1 tsp ground coriander, ¾ tsp ground turmeric and ½ tsp ground cinnamon; cover and cook 6-8 min until soft but not mushy.
- 4
Mix. Whisk 2 large egg whites, 2 tbsp smooth unsweetened peanut butter and 1 tbsp lime juice in a bowl; stir in the carrot mix and 10 g roughly chopped coriander, then fold in 55 g toasted dried breadcrumbs and leave 10 min for the crumbs to soak up the liquid; adjust seasoning and shape 4 patties.
- 5
Brown. Heat the remaining 2 tbsp oil in an ovenproof non-stick frying pan over medium-high and brown the patties 2-3 min a side.
- 6
Bake. Transfer to the oven at 190 °C (170 °C fan) and bake 12-15 min until firm and cooked through (71 °C in the centre).
- 7
Serve. Place in 4 burger buns or serve on their own.
Storage
Cooked patties last 3 days refrigerated and reheat gently in a low oven for 10 minutes. Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
EU nutrition claims
- Source of fibre: 2 g fibre per 100 kcal (needs ≥ 1.5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 124 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0.9 g per serving
1.8 % of the 50 g daily maximum · 3.6 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- large lidded sauté pan
- mixing bowl
- whisk
- ovenproof non-stick frying pan
- fish slice
- instant-read thermometer
Nutrition per serving Calculated from USDA FoodData Central
| Per serving | Amount |
|---|---|
| Energy | 267 kcal |
| Protein | 7.3 g |
| Carbohydrate | 26.9 g |
| of which sugars | 7.8 g |
| of which free sugars | 0.9 g |
| Fat | 15.7 g |
| of which saturates | 2.5 g |
| Fibre | 5.4 g |
| Salt | 2.07 g |
Protein per 100 kcal
2.7 g High protein needs ≥ 5 g per 100 kcal (20% of energy) and ≥ 10 g per serving
Calculated from USDA FoodData Central ingredient values
