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Lentil Burgers with Tzatziki
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Yield: 8 servings
Source: Cooking Light Magazine, October 2004
CL Comments: In addition to providing protein and fiber, lentils are
a significant source of folic acid. Even more folic acid comes from
the wheat germ used to bind the burgers, and from the whole wheat
buns. These burgers pack 143 micrograms of folic acid--more than one-
quarter of a day's recommendation. Tzatziki, the garlicky Greek
yogurt sauce, makes a healthful and tasty alternative to mayonnaise.
Comments from a PA Kitchen: If you use reduced fat feta, fat free plain yogurt and a
one-point light bun, these are 5 points. Much tastier than any
frozen veggie or soy burger I've ever had and loaded with fiber (and
apparently folic acid, see below). The reason I didn't rate them
higher is that the flavor got kind of drowned out by the arugula,
tomato, bun, etc. I think I might've even liked them better with a
knife and fork and then maybe dipped them in the tzatziki. I would
definitely make these again though. Good stuff.
INGREDIENTS:
Tzatziki:
1 cup grated peeled English cucumber
1 1/2 cups plain low-fat yogurt
1/2 teaspoon salt
2 garlic cloves, crushed
1/4 cup chopped green onions
1 teaspoon extra-virgin olive oil
Patties:
2 teaspoons olive oil
1 cup chopped onion
3/4 teaspoon dried oregano
1/8 teaspoon crushed red pepper
2 garlic cloves, minced
1 1/2 cups fat-free, less-sodium chicken broth
2/3 cup dried lentils
1/4 cup sun-dried tomato sprinkles
2/3 cup (2 1/2 ounces) crumbled feta cheese
1/2 cup grated carrot
1/3 cup Italian-seasoned breadcrumbs
1/3 cup toasted wheat germ
3 tablespoons chopped pitted kalamata olives
1/4 cup chopped fresh flat-leaf parsley
1/4 teaspoon freshly ground black pepper
Cooking spray
8 (1 1/2-ounce) whole wheat hamburger buns, toasted
12 arugula leaves
2 tomatoes, cut into 1/4-inch-thick slices (about 3/4 pound)
INSTRUCTIONS:
- To prepare tzatziki, place cucumber on paper towels, and squeeze
until barely moist. Place in a medium bowl. Spoon yogurt onto
several layers of heavy-duty paper towels; spread to 1/2-inch
thickness. Cover with additional paper towels, and let stand for 5
minutes. Scrape into bowl using a rubber spatula. Add the salt,
crushed garlic, green onions, and extra-virgin olive oil; chill.
To prepare patties, heat 2 teaspoons oil in a medium saucepan over
medium-high heat. Add onion; sauté 2 minutes or until tender. Stir
in oregano, red pepper, and garlic; cook for 30 seconds, stirring
constantly. Stir in broth, lentils, and sun-dried tomatoes; bring to
a boil. Cover, reduce heat, and simmer 35 minutes or until lentils
are tender; drain. Cool.
-
Place lentil mixture, cheese, and the next 6 ingredients (cheese
through black pepper) in a food processor; pulse until coarsely
ground. Divide lentil mixture into 8 equal portions, shaping each
into a 1/2-inch-thick patty.
-
Heat a large nonstick skillet coated with cooking spray over medium-
high heat. Add patties, and cook for 3 minutes. Turn patties over,
and cook over medium heat 3 minutes. Spread 1 tablespoon tzatziki
evenly on each bun top and bottom. Arrange the arugula, patties, and
tomato slices over bottom halves of buns; top with remaining bun
halves.
-
Note: You can freeze any uncooked lentil patties for up to 1 month:
Separate the patties with wax paper, place in a heavy-duty zip-top
plastic bag, remove excess air, seal, and freeze. Thaw in
refrigerator before cooking.
NUTRITIONAL INFO:
Healthy Units: 7 per serving
CALORIES 328(27% from fat); FAT 9.8g (sat 3g,mono 4.5g,poly 1.4g);
PROTEIN 15.8g; CHOLESTEROL 11mg; CALCIUM 250mg; SODIUM 891mg; FIBER
9.2g; IRON 4.5mg; CARBOHYDRATE 46.7g
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