Do you know that you would be able to make your individual veggie burgers with stuff you’ve in your pantry?? These DIY burgers present 23 grams of protein and 15 grams of fiber, in order that they’re as satisfying as they’re scrumptious. Small, darkish inexperienced, French lentils (typically labeled “lentils du puy”) maintain their form when cooked, so these burgers have an awesome texture that’s extra “burgery” than most soy-based patties.
Lentils include a type of carbohydrate known as galacto-oligosaccharides, that are thought-about a prebiotic. Prebiotics should not totally digested and absorbed; as a substitute, they feed the useful micro organism in your intestine (1).
Energetic time: 20 minutes | Whole time: 60 minutes
Lentil Burgers With Tzatziki Sauce
Elements
3/4 cup (135g) dried French lentils
1 massive garlic clove, minced
1/2 tsp dried thyme
1 cup breadcrumbs
1/2 (55g) yellow onion, diced
2 massive eggs
1/2 tsp salt
1/4 tsp pepper
1/4 tsp smoked paprika
Olive oil cooking spray
4 whole-grain burger buns (or massive lettuce leaves, for wrapping)
1/2 cup (123g) 0% plain Greek yogurt
1/2 cup (60g) cucumber, grated and squeezed dry
1 small garlic clove, minced
1 tsp lemon juice
1/8 tsp salt
Instructions
Place the lentils, garlic, and thyme in a small saucepan and add 4 cups water. Deliver to a boil over excessive warmth. Cut back the warmth to medium-low and simmer for 25–half-hour, or till the lentils are tender. Drain and let cool for about 10 minutes.
In the meantime, make the tzatziki: In a small bowl, mix the yogurt, cucumber, garlic, lemon juice and 1/8 tsp salt. Stir with a fork till effectively blended. Put aside.
Switch the lentils to a big bowl and mash with a potato masher till about half the lentils are crushed. Add the breadcrumbs, onion, eggs, salt, pepper, and paprika. Mash and stir till effectively mixed. Type the combination into 4 patties about 1/2 inch (1.27 cm) thick.
Flippantly coat a big nonstick skillet with olive oil cooking spray and warmth over medium warmth. Rigorously add the patties and cook dinner for about 4 minutes, or till browned on the underside, decreasing the warmth if they start to burn. Rigorously flip and cook dinner the second facet for about 4 minutes, or till crisp and golden brown.
Serve the patties on the buns or wrapped in lettuce leaves, topped with the tzatziki.
Serves: 4 | Serving Dimension: 1 burger
Vitamin (per serving): Energy: 418; Whole Fats: 5g; Saturated Fats: 1g; Monounsaturated Fats: 1g; Polyunsaturated Fats: 2g; Ldl cholesterol: 104mg; Sodium: 718mg; Carbohydrate: 71g; Dietary Fiber: 15g; Sugar: 5g; Protein: 23g
Vitamin Bonus: Vitamin D: 6%; Calcium: 16%; Iron: 25%; Potassium: 603mg; Vitamin A: 5%; Vitamin C: 5%
Initially printed September 11, 2020; Up to date March 2026