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Lentil Feta Burgers

Lentil Feta Burgers

Dartmouth-Hitchcock’s Culinary Medicine Program offers a meat-free burger featuring lentils, feta cheese and Tzatziki dressing.

Makes: 4 servings
Serving size: 1 patty
Prep time: 10 minutes
Cooking time: 40 minutes

Ingredients

  • 2 tablespoons olive oil
  • ½ cup finely diced onion
  • 1 garlic clove, pressed
  • ½ teaspoon red pepper flakes or cayenne
  • Salt and pepper to taste
  • ½ cup bread crumbs
  • 1 egg
  • 2 cups cooked French green lentils
  • ½ can rinsed/drained white beans
  • ¼ cup crumbled feta
  • 1 teaspoon fresh chopped oregano

Tzatziki Dressing

  • 1 cup plain Greek yogurt
  • 1 clove minced garlic
  • ½ small cucumber, grated
  • 1 teaspoon olive oil
  • 1 teaspoon lime juice
  • Fresh chopped cilantro
  • Salt and pepper to taste

Instructions

Burgers:

  • Rinse lentils. Bring 4 cups water to boil, add 1 ½ cups rinsed lentils and simmer until tender, approximately 20-25 minutes.
  • Sauté onions on medium heat until they begin to brown, then add garlic, red pepper flakes, salt and pepper on low heat until soft
  • Gently combine bread crumbs, egg, lentils, white beans, sautéed mix and combine with hands to break up the white beans.
  • When mix begins to come together, add feta and oregano and gently form into patties.
  • Heat 1 to 2 tablespoons of oil in a non-stick or well-seasoned pan and sauté the burgers for 3 to 4 minutes per side to brown.
  • You can finish these burgers in a 325 degree oven for 5 to10 minutes.

Dressing:

  • Whisk all ingredients together.

Dietitian tips

  • Any creamy bean can be substituted for white beans.
  • Brown lentils will work but don’t hold their shape as well.

Nutrition (per serving)

Burgers: Calories 90, Total Fat 4.5g, Cholesterol 0.0mg, Sodium 250mg, Carbohydrates 9g, Dietary Fiber 4g, Protein 3g
Tzatziki Dressing: Calories 11.9, Total Fat 0.8g, Cholesterol 0.0mg, Sodium 0.7mg, Carbohydrates 1.3g, Dietary Fiber 0.2g, Protein 0.2g

Download a PDF of this recipe.

Find more recipes and health eating tips in the Cooking Up Health section of D-H Health and Wellness.


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