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Mediterranean Veggie Burgers with Tzatziki Sauce – vegetarian recipe
Stav Kogan

Mediterranean Veggie Burgers with Tzatziki Sauce

Robust, Mediterranean-inspired veggie patties packed with savory flavor from lentils, chickpeas, and Kalamata olives, guaranteed to hold up on the grill and impress at your next cookout.
Prep Time 25 minutes
Cook Time 20 minutes
Total Time 45 minutes
Servings: 8 cup
Calories: 262

Ingredients
  

  • For the Mediterranean Veggie Burgers
  • ½ cup or 100g (3.5 oz) dried lentils
  • 2 Tbs. or 30 mL (1 fl oz) olive oil, plus more for brushing
  • 1 small onion, chopped, about 1 cup or 150g (5.3 oz)
  • ½ red bell pepper, diced, about ½ cup or 75g (2.65 oz)
  • 4 cloves garlic, minced
  • 1 15-oz. or 425g (15 oz) can chickpeas, rinsed and drained
  • 1 cup (240 ml) loosely packed parsley leaves
  • ½ cup or 75g (2.65 oz) pitted Kalamata olives
  • 2 large eggs
  • 2 tsp (10 ml) ground cumin
  • 1 tsp (5 ml) ground coriander
  • 1 tsp (5 ml) salt
  • ½ tsp . ground black pepper
  • 1 cup or 120g (4.2 oz) plain breadcrumbs
  • ¾ cup or 80g (2.82 oz) grated carrots
  • ½ tsp . baking powder
  • For the Cool Tzatziki Sauce
  • 2 cups or 480g (16.9 oz) plain low-fat yogurt
  • 1 medium cucumber, peeled, seeded, shredded, and squeezed dry
  • 2 cloves garlic, minced
  • 1 tsp (5 ml) lemon zest
  • 1 tsp (5 ml) chopped fresh mint
  • 1 tsp (5 ml) chopped fresh parsley
  • For the best tzatziki, squeeze as much water as possible from the shredded cucumber using a clean kitchen towel. This prevents a watery sauce.
  • No grill? No problem. These patties pan-fry beautifully. Heat a tablespoon of oil in a non-stick skillet over medium-high heat and cook for 5-6 minutes per side until golden and crisp.
  • Make it vegan! To make this recipe vegan, substitute the eggs with two 'flax eggs' (2 Tbs. ground flaxseed mixed with 6 Tbs. water) and use a dairy-free plain yogurt for the sauce.

Method
 

  1. Cook the lentils according to package directions.
  2. Drain thoroughly and set aside.
  3. While lentils cook, heat 2 Tbs. olive oil in a skillet over medium heat.
  4. Add the onion and bell pepper and sauté for 7 minutes until soft.
  5. Stir in the garlic and cook for 1 minute more until fragrant.
  6. In a food processor, combine the chickpeas, parsley, olives, eggs, cumin, coriander, salt, and pepper.
  7. Blend for about 2 minutes, scraping the sides as needed, until a smooth paste forms.
  8. In a large bowl, combine the cooked lentils, the sautéed vegetables, and the chickpea mixture.
  9. Stir in the breadcrumbs, grated carrots, and baking powder until everything is well incorporated.
  10. Shape the mixture into 8 equal-sized patties.
  11. Place them on a parchment-lined baking sheet, separating layers with plastic wrap if needed, and freeze for at least 30 minutes until firm.
  12. While the patties freeze, make the tzatziki sauce by combining the yogurt, shredded cucumber, garlic, lemon zest, mint, and parsley in a small bowl.
  13. Refrigerate until ready to use.
  14. Preheat your grill to high.
  15. Brush the frozen patties with olive oil and grill for 6 minutes on each side, until nicely charred and heated through.
  16. Serve immediately with the tzatziki sauce.
  17. Don't skip the freeze!
  18. Chilling the patties for at least 30 minutes is the secret to a burger that holds its shape on the grill. You can freeze them for up to 3 months for a quick meal.

Nutrition

Calories: 262kcalCarbohydrates: 31gProtein: 11gFat: 11g

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