Nutty Lentil Burgers with Mint Yogourt Dressing
1/2 cup (125 mL) low-fat plain yogourt
1/4 cup (60 mL) fresh mint leaves, chopped 1 tsp (5 mL) white wine vinegar 1 clove garlic, minced Pinch salt and pepper 3/4 cup (180 mL) walnuts, chopped and toasted 1/3 cup (80 mL) bread crumbs 2 garlic cloves, minced 2 tsp (10 mL) cumin powder 2 tsp (10 mL) coriander powder Pinch red pepper flakes 3/4 cup (180 mL) lentils, cooked, drained, and cooled 1 Tbsp (15 mL) extra-virgin olive oil 1 large egg 4 small whole grain pitas
In a bowl stir together yogourt, mint, vinegar, and garlic. Season with salt and pepper and set aside.
In a food processor or blender combine walnuts, bread crumbs, garlic, cumin, coriander, pepper flakes, salt, and pepper; process until finely ground. Add lentils and 1 Tbsp (15 mL) oil; pulse until coarsely chopped but not overly blended.
In a large bowl whisk egg. Add lentil mixture to egg; mix well and form into patties. Grill lentil burgers over medium heat for 3 to 4 minutes per side.
Cut tops off pita pockets and stuff with lentil burgers; drizzle with yogourt sauce and any other desired toppings. Makes 4 patties.
Nutrition facts per burger, pita, and sauce: 319 calories; 13 g protein 16 g total fat (2 g sat. fat, 0 g trans fat); 34 g carbohydrates; 7 g fibre; 255 mg sodium
source: "Burger Time", alive #321, July 2009
Nutty Lentil Burgers with Mint Yogourt Dressing
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
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