Lentil Burgers With Tzatziki Sauce

Do you know that you would be able to make your personal veggie burgers with stuff you could 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 ideal 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 an alternative, they feed the helpful micro organism in your intestine (1).

Energetic time: 20 minutes | Complete time: half-hour

Lentil Burgers With Tzatziki Sauce

Elements

For the burgers

• 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
• 4 whole-grain burger buns (or massive lettuce leaves, for wrapping)

For the tzatziki

• 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, and garlic and stir with a fork till properly combined. 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 properly mixed. Kind 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. Fastidiously add the patties and cook dinner for about 4 minutes, or till browned on the underside, decreasing the warmth if they start to burn. Fastidiously flip and cook dinner the second aspect 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, 2 tbsp tzatziki

Diet (per serving): Energy: 418; Complete 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

Diet 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