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
Preparation 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 to 10 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
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Find more recipes and healthy eating tips in the Cooking Up Health section of D-H Health and Wellness.