Lentil Burgers With Tzatziki Sauce
Did you know that you can make your own veggie burgers with stuff you have in your pantry?? These DIY burgers provide 23 grams of protein and 15 grams of fiber, so they’re as satisfying as they are delicious. Small, dark green, French lentils (sometimes labeled “lentils du puy”) hold their shape when cooked, so these burgers have a great texture that is more “burgery” than most soy-based patties.
Lentils contain a kind of carbohydrate called galacto-oligosaccharides, which are considered a prebiotic. Prebiotics are not fully digested and absorbed; instead, they feed the beneficial bacteria in your gut (1).
Active time: 20 minutes | Total time: 30 minutes
Lentil Burgers With Tzatziki Sauce
Ingredients
For the burgers
- 3/4 cup (135g) dried French lentils
- 1 large garlic clove, minced
- 1/2 tsp dried thyme
- 1 cup breadcrumbs
- 1/2 (55g) yellow onion, diced
- 2 large eggs
- 1/2 tsp salt
- 1/4 tsp pepper
- 1/4 tsp smoked paprika
- 4 whole-grain burger buns (or large lettuce leaves, for wrapping)
For the tzatziki
- 1/2 cup (123g) 0% plain Greek yogurt
- 1/2 cup (60g) cucumber, grated and squeezed dry
- 1 small garlic clove, minced
- 1 tsp lemon juice
- 1/8 tsp salt
Directions
Place the lentils, garlic, and thyme in a small saucepan and add 4 cups water. Bring to a boil over high heat. Reduce the heat to medium-low and simmer for 25–30 minutes, or until the lentils are tender. Drain and let cool for about 10 minutes.
Meanwhile, make the tzatziki: In a small bowl, combine the yogurt, cucumber, and garlic and stir with a fork until well mixed. Set aside.
Transfer the lentils to a large bowl and mash with a potato masher until about half the lentils are crushed. Add the breadcrumbs, onion, eggs, salt, pepper, and paprika. Mash and stir until well combined. Form the mixture into 4 patties about 1/2 inch (1.27 cm) thick.
Lightly coat a large nonstick skillet with olive oil cooking spray and heat over medium heat. Carefully add the patties and cook for about 4 minutes, or until browned on the bottom, reducing the heat if they begin to burn. Carefully flip and cook the second side for about 4 minutes, or until crisp and golden brown.
Serve the patties on the buns or wrapped in lettuce leaves, topped with the tzatziki.
Serves: 4 | Serving Size: 1 burger, 2 tbsp tzatziki
Nutrition (per serving): Calories: 418; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 2g; Cholesterol: 104mg; Sodium: 718mg; Carbohydrate: 71g; Dietary Fiber: 15g; Sugar: 5g; Protein: 23g
Nutrition Bonus: Vitamin D: 6%; Calcium: 16%; Iron: 25%; Potassium: 603mg; Vitamin A: 5%; Vitamin C: 5%
Originally published September 11, 2020; Updated March 2026
The post Lentil Burgers With Tzatziki Sauce appeared first on MyFitnessPal Blog.
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