These sweet potato and lentil burgers with tzatziki tick all the nutrition and taste boxes. There is now overwhelming evidence that eating a variety of plant-rich foods is one of the cornerstones of good health, as well as a key dietary change we can make to increase the resilience of our food system. A diet high in vegetables, including legumes, has been shown to reduce risk of disease and assist with weight management.
These burgers are great for vegetarians or anyone wanting to eat less meat, and anyone who loves a delicious burger! There is unquestionably an opportunity for people to embrace getting their protein from a wider variety of sources, especially plant-based proteins. We don’t need to solely eat a vegan diet, but studies show that eating less meat in favor of plant foods over the long term may improve health and reduce the risk of developing heart disease, stroke, colon cancer, type 2 diabetes, and dementia.
Legumes are rich in protein, fiber, and essential minerals and trace elements like iron and zinc so they’re a great alternative to animal proteins. And when you team them up with something as wholesome as sweet potato, you’ll boost your intake of many essential vitamins. Plus, with the addition of the tzatziki, you’ll enhance the flavor to deliver on taste.
These burgers are not only delicious and nutritious, but I firmly believe that even the staunchest of carnivores will approve. Bon appétit.
INGREDIENTS:
For the tzatziki:
1 medium cucumber
1 cup Greek nonfat yogurt
1 TBSP extra virgin olive oil
1 garlic clove, crushed
Juice from ½ lemon
½ tsp lemon zest
1 tbsp chopped dill
Salt and pepper to taste
For the sweet potato and lentil burgers:
500g sweet potato, peeled and cut into cubes
400g tinned lentils, rinsed and drained
1 large carrot, peeled and grated
2 scallions, finely sliced
2 tbsp chopped parsley
½ tsp ground cumin
1 egg, lightly beaten
¼ cup breadcrumbs
2 tbsp extra virgin olive oil
Burger accompaniments: whole grain rolls, sliced tomato, lettuce and pickles.
INSTRUCTIONS:
For the tzatziki:
Coarsely grate the cucumber and squeeze out excess moisture with your hands. Combine all the ingredients in a bowl and mix well. Cover and refrigerate for 30 minutes, or until the burgers are cooked.
For the sweet potato and lentil burgers:
Place the sweet potato in a saucepan with boiling water. Cook for 10 minutes or until the potato is tender. Drain the potatoes in a colander and transfer to a mixing bowl. Gently mash with a fork and set aside to cool.
Once the sweet potato has cooled add the lentils, carrot, spring onion, parsley, cumin, egg, and breadcrumbs and combine well.
Heat oil in a large frying pan on medium-high heat. Form burger mixture into patties and cook for 3 to 4 minutes each side until golden brown. Repeat the process with any remaining mixture.
Makes 6 patties.
To serve, cut the hamburger bun in half and top the hamburger base with lettuce, tomato, patty, pickled cucumbers, and a healthy dollop of tzatziki. Cover with the hamburger bun top and serve.
NUTRITION FACTS (PER SERVING):
For the tzatziki:
Per serve (1oz)
Energy (kcal)
50
Protein (g)
4
Fat (g)
2.5
Saturated Fat (g)
0
Carbohydrate (g)
3
Sugars (g)
2
Fiber (g)
1
Sodium (mg)
170
For the sweet potato and lentil burgers:
Per patty
Energy (kcal)
190
Protein (g)
7
Fat (g)
6
Saturated Fat (g)
1
Carbohydrate (g)
28
Sugars (g)
7
Fiber (g)
7
Sodium (mg)
150
The post Healthy Recipe: Sweet Potato and Lentil Burgers with Homemade Tzatziki Dip appeared first on Fitbit Blog.
