Forget those highly processed veggie burgers at the supermarket, you can make your own with stuff you have in your pantry! These DIY burgers provide 27 grams of protein and 11 grams of fiber, so they’re as satisfying as they are delicious. Small, dark green, French lentils (sometimes labeled “lentils du puy”) hold their shape when cooked, so these burgers have a great texture that is more “burgery” than most soy-based patties.
Lentils contain a kind of carbohydrate called galacto-oligosaccharides, which are considered a prebiotic. Prebiotics are not fully digested and absorbed; instead, they feed the beneficial bacteria in your gut.
Active time: 20 minutes Total time: 30 minutes
Lentil Burgers With Tzatziki Sauce Ingredients For the burgers For the tzatziki Directions Put the lentils, garlic and thyme in a small saucepan and add 4 cups (946ml) of water. Bring to a boil over high heat. Reduce heat to medium-low and simmer until the lentils are tender, about 25–30 minutes. Drain and let cool for 10 minutes. To make the tzatziki, combine the yogurt, cucumber and reserved garlic from cooking the lentils and stir with a fork, breaking up the garlic as you stir. Set aside. Transfer lentils to a large bowl and mash with a potato masher until about half the lentils are crushed. Add the breadcrumbs (see note), onion, eggs, salt, pepper and paprika and mash and stir until thoroughly combined. Form the lentil mixture into 4 patties that are 1/2-inch (1.27cm) thick. Coat a large nonstick saucepan with olive oil cooking spray and set over medium heat. Carefully add the patties to the pan. Cook until browned on the bottom, 4 minutes, reducing heat if the burger begins to burn. Carefully turn the burgers over and cook on the second side until crisp and golden brown 4 minutes. Put the patties on the buns or tuck into lettuce leaves and top with the tzatziki. Note: To make 1 cup of fresh breadcrumbs, pulse a toasted burger bun in a food processor until finely ground. Serves: 4 | Serving Size: 1 burger, 2 tablespoons tzatziki Nutrition (per serving): Calories: 419; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 93mg; Sodium: 688mg; Carbohydrate: 64g; Dietary Fiber: 11g; Sugar: 7g; Protein: 27g
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