You are here

Recipe: Turkey Quinoa Burgers with Tomato Onion Chutney

Think it’s too complicated to make your own Indian dish? This flavor-packed, grill-friendly meal might change your mind.

We recently discovered a set of easy-to-make, super-tasty dishes in the new cookbook Indian-Inspired Gluten-Free Cooking by Alamelu Vairavan and Margaret Pfeiffer, R.D. A seasonally appropriate pairing that caught our eye: Turkey and Quinoa Burgers with Tomato and Onion Chutney. These burgers are a low-fat alternative to beef and can be tossed on the grill the same way you’d cook the traditional version (the zesty chutney is a quick way to add color and flavor to your plate. Make extra and use it as a dip for fresh vegetables.)

6 Lean Burger Blends for BBQ Season >>> 

TURKEY AND QUINOA BURGERS

Ingredients

  • 1 tsp oil
  • ½ tsp cumin seeds
  • ½ cup finely chopped onion
  • 2 cloves garlic, finely chopped
  • ½ cup cooked quinoa
  • 1 lb ground turkey
  • 2 tsp ground turmeric
  • 1 tbsp garam masala
  • ¼ tsp salt (or more to taste)

Directions

  1. Heat oil in skillet over ­medium-high heat (the oil should be hot but not smoking). Add cumin seeds and stir until seeds change color from light brown to semi-dark brown.
  2. Add onion and cook about 2 to 3 minutes, while stirring, until onions become translucent. Add garlic and cook 1 minute. Transfer mixture to a bowl, then add quinoa, turkey, turmeric, garam masala, and salt; mix well.
  3. Form turkey mixture into 6 burgers. Brush with oil. Heat skillet or grill pan over ­medium-high heat. Add burgers and cook about 3 to 5 minutes per side until golden brown. (Burgers may also be broiled if desired).
  4. Serve dressed with chutney (see recipe below).

Serves: 6

Nutrition (per serving): 120 calories, 2.5g fat (0g sat fat), 30mg cholesterol, 240mg sodium, 7g carbs, 1g fiber, 20g protein

TOMATO AND ONION ­CHUTNEY

Ingredients:

  • 1 tbsp oil
  • 1 whole dried red chili pepper
  • ½ tsp black mustard seeds
  • ½ cup chopped onion
  • ½ cup chopped tomato
  • ¼ tsp ground turmeric
  • ¼ tsp ground cumin
  • ¼ tsp cayenne pepper
  • ¼ tsp salt
  • ¼ cup plain low-fat yogurt
  • 1 tbsp minced cilantro

Directions:

  1. Heat oil in a skillet over medium-high heat (the oil should be hot but not smoking). Add chili pepper and mustard seeds and stir 1 to 2 minutes, until mustard seeds start to pop.
  2. Add onion and tomato to skillet; cook and stir until onions are translucent.
  3. Add turmeric, cumin, cayenne pepper, and salt. Stir for a few minutes until mixture is well blended. Remove from heat. Cool.
  4. Stir in yogurt and cilantro. Serve immediately or chilled.

Variation: Add ¼ cup shredded carrots along with the onion and tomato in Step 2. Add additional yogurt to desired creaminess.

Makes: ½ cup chutney

Nutrition (per 2 tbsp serving): 60 calories, 4g fat (0g sat fat), 0mg cholesterol, 160mg sodium, 5g carbs, 1g fiber, 2g protein

Recipes from Indian Inspired Gluten-Free Cooking by Alamelu Vairavan and Margaret Pfeiffer. Reprinted courtesy of Hippocrene Books, Inc.

Topics: 

Want more Men's Fitness

Sign Up for our newsletters now.

comments powered by Disqus