Do you know that you would be able to make your individual veggie burgers with stuff you may have 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 sort of carbohydrate known as galacto-oligosaccharides, that are thought-about a prebiotic. Prebiotics usually are not absolutely digested and absorbed; as a substitute, they feed the helpful micro organism in your intestine (1).
Energetic time: 20 minutes | Whole time: 60 minutes
Lentil Burgers With Tzatziki Sauce
Substances
- 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. Carry 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 nicely 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 nicely mixed. Type the combination into 4 patties about 1/2 inch (1.27 cm) thick.
Calmly coat a big nonstick skillet with olive oil cooking spray and warmth over medium warmth. Rigorously add the patties and prepare dinner for about 4 minutes, or till browned on the underside, lowering the warmth if they start to burn. Rigorously flip and prepare 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 Measurement: 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 revealed September 11, 2020; Up to date March 2026
