In these red lentil burgers, the onions, lentils and oats kind of melt away and give the quinoa a gooey texture that doesn’t require any more binding. What they lack in additional texture we make up for with the raita, which is a crunchy cucumber jalapeno dream. To make these vegan, use coconut yogurt. To make them low FODMAP, use coconut yogurt, swap 2 diced carrots for the onion, and keep the serving size to one patty.
Preheat the oven to 425 degrees F. Line a baking sheet with parchment paper.
In a medium lidded stockpot, heat the oil over medium heat. Sauté the onion until translucent, 5 minutes. Stir in the curry powder, cumin, turmeric, pepper flakes, and salt along with the quinoa, red lentils and oats. Cook for 2 minutes more or until quite fragrant. Add 3 cups of water and bring to a boil. Reduce the heat to medium-low and cover. Simmer until the quinoa is cooked and almost all the liquid is absorbed, 15 minutes.
Remove the lid and set aside until cool enough to touch. Stir in half the mint or cilantro.
Grease a 1/3 cup measure and use it to portion the quinoa mixture into 8 to 10 mounds on the parchment-lined baking sheet. With your hands, shape the red lentil burgers into patties, 1-inch thick, patting them until compact. Transfer to the oven and bake until the patties have dried out and formed a nice brown crust on the bottom, 15 minutes. Remove from the oven, flip the burgers and bake for 10 more minutes, until firm and crispy.
While the burgers bake, prepare the raita: in a small bowl, combine the yogurt, remaining mint, jalapeno, cucumber, lemon juice and ¼ teaspoon sea salt.
Serve the veggie burgers on toasted buns with the raita and a some extra herbs, or bun-less as a snack.