Take these veggie burgers to an omnivore cookout and your meat-eating friends will want to try them. They’re such a delicious change from the usual barbecue fare.
YIELD: SERVES 8
½ cup dried lentils
2 Tbs. olive oil, plus more for brushing patties
1 small onion, chopped (1 cup)
½ red bell pepper, diced (½ cup)
4 cloves garlic, minced (4 tsp.)
1 15-oz. can chickpeas, rinsed and drained
1 cup loosely packed parsley leaves
½ cup pitted Kalamata olives
2 large eggs
2 tsp. ground cumin
1 tsp. ground coriander
1 tsp. salt
½ tsp. ground black pepper
1 cup plain breadcrumbs
¾ cup grated carrots
½ tsp. baking powder
2 cups plain low-fat yogurt
1 medium cucumber, peeled, seeded, shredded, and drained
2 cloves garlic, minced (2 tsp.)
1 tsp. lemon zest
1 tsp. chopped fresh mint
1 tsp. chopped fresh parsley
- To make Burgers: Cook lentils according to package directions. Drain.
- Heat oil in skillet over medium heat. Add onion and bell pepper, and sauté 7 minutes. Stir in garlic.
- Blend chickpeas, parsley, olives, eggs, cumin, coriander, salt, and pepper in food processor 2 minutes, or until smooth. Stir chickpea mixture, breadcrumbs, carrots, and baking powder into lentils. Shape into 8 patties. Layer patties between plastic wrap, and freeze.
- To make Tzatziki Sauce: Combine all ingredients in small bowl.
- Preheat grill to high. Brush frozen patties with oil, and cook 6 minutes on each side. Serve Burgers with Tzatziki Sauce.
Protein: 11 g
Total Fat: 11 g
Saturated Fat: 2 g
Carbohydrates: 31 g
Cholesterol: 55 mg
Sodium: 656 mg
Fiber: 7 g
Sugar: 5 g